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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170615

Thursday, 15 June 2017 00:00

Skill:  
Squat Snatch technique


WOD:
Complete as many round in 20 minutes of: 
200m Run
12 foot Handstand Walk
7 Pull-ups

20170614

Wednesday, 14 June 2017 00:00

Strength:
Thruster:

Every minute on the minute for 6 minutes, complete 3 reps @ 85% of 1RM
 
WOD:
“Baseline”
For time
500m  Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

20170713

Tuesday, 13 June 2017 00:00

Strength:  
Front Squat 1RM

WOD:
“El Diablo”
For reps:
5 minutes max rep Hang Snatch (115/75)
Rest 3 minutes
5 minutes max rep Russian Kettlebell Swings (53/35)
Rest 3 minutes
5 minutes max rep Wall Ball Shots (20/14)
*for every time you let go of the bar OR it touches the floor perform 3 bar facing burpees
*for every time you let go of the KB OR it touches the floor perform 3 wall walks
*for every time you let the ball hit the floor OR the ball touches the wall below a 10’/8’ height perform 3 med ball sit-ups

20170612

Monday, 12 June 2017 00:00

Strength:  
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
5 rounds of:
Row 5 Minutes
Rest 1 Minute
Score distance rowed for each interval

20170609

Friday, 09 June 2017 00:00

Strength:  
Power Clean 1RM

WOD:

30 Muscle-ups for time
OR
120 Pull-ups*
120 Dips*
*Any combination
*Numbers will be scaled for nearly everyone. Don’t be surprised.

20170608

Thursday, 08 June 2017 00:00

Strength:  
Push Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
 
WOD:
"Nancy"
5 rounds for time of:
400m Run
15 Overhead Squats (95/65)

20170607

Wednesday, 07 June 2017 00:00

Skill:
Overhead Squat/Front squat/Squat therapy


WOD:
In teams of two, complete

4 Rounds
30 Wall Ball Shots
30 SDLHP (75/55)
30 Box Jumps
30 Push Press (75/55)
30 Cal Row
30 Hand Release Push-ups
One athlete works while one rests

WOD Calendar

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