Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: 5 Shuttle runs (25-ft down and back = 1 rep) 10 Strict pull-ups 15 Push-ups 20 Squats 10 Shuttle runs 15 Strict pull-ups 20 Push-ups 25 Squats 15 Shuttle runs 20 Strict pull-ups 25 Push-ups 30 Squats   For time (18:00 cap) †Levels: Intermediate/70+ Advanced: Rep counts are: 4-8-12-16, 8-12-16-20, 12-16-20-24 Beginner/70+ Scaled: Rep counts are: 3-6-9-12, 6-9-12-15, 9-12-15-18, banded strict pull-ups OR ring rows     Post results and experiences in the commentsRead more

Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike   3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16 burpee box jump overs (16/12″), 400m run OR 500m ski OR 1200m bike     Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked   …Rest 3:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double unders or 60 single unders, 8 bar-facing burpees Beginner/70+ Scaled: (135/93), 2 Wall-walks or 50-ft bear crawl, 6 cal bike, 40 single unders, 6 bar-facing burpees   Post results and experiences in the commentsRead more

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...Read more

Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday. “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 30 Double-unders 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back or Front Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Wednesday, 01 January 2025 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back/front squats. You must add weight to the snatch bar, clean it, and complete it. †Levels: Intermediate/70+ Advanced: (135/93) squat snatch, (72/53) kettlebell, (20/14) wall ball, chin-over-bar pull-ups, (165/108) back squat Beginner/70+ Scaled: (105/68) power snatch, 1:1 single unders, (62/45) kettlebell, (16/10) wall ball to (10/9′), banded chin over bar pull-ups or ring rows, (135/93) back...Read more