KO in the OK, “Team Honey Pepper Bacon”. Skill: Row’d Royalty WOD 17.1 A-C 500m Row Rest 3 minutes 3 rounds A. Fastest 500m Time B. Slowest 500m Time C. Total Rowing Time Conditioning: Complete as many reps as possible in 10:00 of: 30 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots...Read More
KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”. If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site,...Read More
Class on Monday is at 0900. All other classes on Monday are cancelled. Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed For Score Strength: Thruster 1-Rep Max Compare to Tuesday, 17 May 2016 Flexibility: 15 Front Leg Swings/Leg Olympic...Read More
Skill: Rower Stroke Work 10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25 Conditioning: Complete as many rounds and reps...Read More
We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830. 2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles For Heaviest Loads*...Read More
Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More
Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups …rest 4:00 Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″) …rest 4:00 Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More
Gym is ready for the WOD! 3-2-1 GO! Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75) For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B....Read More
