Conditioning†:

KO in the OK 2026 WOD 5 “Throwing Haymakers”

3-person team WOD version*

Round 1:

30 Handstand push-ups

15 Snatches (95/63)

Round 2:

30 Handstand push-ups

15 Snatches (115/83)

Round 3:

30 Handstand push-ups

15 Snatches (135/93)

 

For time

(14:00 cap)

*The team completes round 1, moves the bar forward and adds weight, performs round 2, moves the bar forward and adds weight, and then completes round 3. In each round, the handstand push-ups can be split as needed, but each athlete must complete 5 snatches before the next athlete can complete 5 snatches.

†Levels:

• Intermediate/70+ Advanced: Rep counts are the same as advanced on all three rounds, modify HSPU as needed, Rd1 (80/53), Rd2 (95/63), Rd3 (115/83)
• Beginner/70+ Scaled: Rep counts are the same as advanced on all three rounds, modify HSPU as needed, Rd1 (65/43), Rd2 (80/53), Rd3 (95/63)

 

…Rest 10 minutes, then…

 

KO in the OK 2026 WOD 6 ” Final Bell Burnout”

Solo version

One round of:*

20/18 Calorie bike

8/6 Sandbag cleans (100/70)

12/10 Chest-to-bar pull-ups

12 Double dumbbell box step overs (24/20″)(2 x 50/35)

 

For time

†Levels:

• Intermediate/70+ Advanced: 15/12 Cal bike, 7/5 SB cleans (75/50), 10/8 Pull-ups, 10 DDB box step overs (24/20″)(2 x 40/30)
• Beginner/70+ Scaled: 12/9 Cal bike, 7/5 SB cleans (50/30), 10/8 banded pull-ups or ring rows, 10 DDB box step overs (20/16″)(2 x 35/25)

 

A mobility video will be available at the end of class for anyone wanting to do one.

 

 

Post results and experiences in the comments

Both WODs courtesy of KO in the OK, both are silver bracket standards

(Intermediate and Beginner Levels are not associated with KO in the OK)