(405) 463-XFIT

Tired

Back to our regular schedule! Lifting at 9:30AM. Beatdown at 10:30AM.

CONDITIONING:

With a Partner

10 Rounds Each. You Go I Go Rounds.

10 Burpees

200M Run

10 Hang Power Cleans (135/95)

Bricktown

BTTD 2020 WOD 1⁠⠀
Score is TOTAL time for the team to finish (18:00 CAP)⁠⠀If you don’t have a team of three, pick on variation to complete yourself!
⁠⠀
Partner One: ⁠⠀
21-15-9 reps of⁠⠀
WBS & T2B⁠⠀
⁠⠀
Partner Two: ⁠⠀
30-15 reps of⁠⠀
WBS & T2B⁠⠀
⁠⠀
Partner Three: ⁠⠀
45 reps of⁠⠀
WBS & T2B⁠⠀
⁠⠀
RX Men: 30# WB, 10’ Target⁠⠀
RX Women: 20# WB, 9’ Target⁠⠀
Scaled Men: 20# WB, 10’ Target, Toes-Through-Rings⁠⠀
Scaled Women: 14# WB, 9’ Target, Toes-Through-Rings⁠⠀
⁠⠀
At the sound of “3,2,1, Go” Athlete 1 will complete 21-15-9 WBS and T2B. Once Athlete 1’s toes have hit to complete their last T2B rep, Athlete 2 will then pick up the ball and complete 30-15 reps of WBS and T2B. After the 15th T2B is completed by Athlete 2, Athlete 3 can pick up the ball and finish the workout with 45 WBS and 45 T2B. ⁠⠀
Your score will be the TOTAL TIME that it takes for the team to complete the entire workout.

BTTD 2020 WOD 2
4 Min Time Cap (everyone will go at the same time!)


◾️Partner One
⁠⠀
25 Bar Facing Burpees⁠⠀
25 Thrusters (RX: 95/65) (SC: 75/45)⁠⠀
ME Bar Facing Burpees⁠⠀
⁠⠀
◾️Partner Two
⁠⠀
20 Bar Facing Burpees⁠⠀
20 Thrusters (RX: 135/85) (SC: 115/65)⁠⠀
ME Bar Facing Burpees⁠⠀
⁠⠀
◾️ Partner Three
⁠⠀
15 Bar Facing Burpees⁠⠀
15 Thrusters (RX: 165/105) (SC: 135/85)⁠⠀
ME Bar Facing Burpees⁠⠀
⁠⠀
Your score will be the TOTAL REPS that the team completes the entire workout.⁠⠀
Example⁠⠀
Athlete 1: 25 Burpees + 25 Thrusters + 17 Burpees = 67 Reps⁠⠀
Athlete 2: 20 Burpees + 19 Thrusters = 39 Reps⁠⠀
Athlete 3: 15 Burpees + 15 Thrusters + 22 Burpees = 52 Reps⁠⠀
TOTAL TEAM SCORE: 158 Reps

Over It

STRENGTH:

Deadlift

6 x 3

CONDITIONING:

AMRAP in 13 Min

300M Row

20 Ab Mat Sit Ups

20 Jumping Split Lunge (or reverse lunge steps)

CORE/MOBILITY:

Side Plank 3 x :20

1 Min Pigeon Pose

1 Min Upward Dog

Shush

STRENGTH:

Front Squat

4 x 4

CONDITIONING:

8 Min Time Cap

20-16-12-8-4

Alt DB Snatch (50/30)

30 Double Unders After Each Round

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

2 Min Hip Bridge Hold

Waves

STRENGTH:

EMOM for 14 Min

Min 1: 1 to 2 Rope Climbs

Min 2: 100Ft Sandbag or DBall Carry

CONDITIONING:

AMRAP in 8 Min

12 Pull Ups

12 KB Swings (53/35)

CORE/MOBILITY:

200 Flutter Kicks

:30 Thread the Needle

1 Min Puppy Pose

Cat Nap

STRENGTH:

Push Press

4 x 4

Barbell Sit Up

4 x 8

CONDITIONING:

For Time

30 Hang Squat Cleans (95/65)

30 Wallballs (20/14)

30 Air Squats

800M Run

CORE/MOBILITY:

1 Min Saddle

1 Min Downward Dog