2016 KO in the OK Team
Gym closed Monday, Jan. 1, for New Years!
Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.
Conditioning:
6-person team WOD*
Assault on Synchronized Fran
M1/F1
18 Cal. Biked
18 Sync Thrusters (75/55)
18 Sync Pull-ups
12 Cal. Biked
12 Sync Thrusters (75/55)
12 Sync Pull-ups
6 Cal. Biked
6 Sync Thrusters (75/55)
6 Sync Pull-ups
…then…
M2/F2
15 Cal. Biked
15 Sync Thrusters (95/65)
15 Sync Pull-ups
12 Cal. Biked
12 Sync Thrusters (95/65)
12 Sync Pull-ups
9 Cal. Biked
9 Sync Thrusters (95/65)
9 Sync Pull-ups
…then…
M3/F3
12 Cal. Biked
12 Sync Thrusters (105/75)
12 Sync Pull-ups
9 Cal. Biked
9 Sync Thrusters (105/75)
9 Sync Pull-ups
6 Cal. Biked
6 Sync Thrusters (105/75)
6 Sync Pull-ups
For Time
18:00 cap
WOD courtesy of KO in the OK 2018
*3 male and 3 females if able. One pair working at a time. Each team must add their own weight to the bar. Add one second per rep not completed before cap.
Strength:
Team 1-RM complex:
3 Deadlifts – 2 Hang Power Clean – 1 Jerk
For max load
10:00 cap
Flexibility/Mobility:
ROMWOD
Post team time, individual and total load, and experiences to comments
Such a fun memory here with a great team!! ❤️
23:25 Rx w/ The Troop
Strong work team. What a tough WOD!
Did second M/F pair reps/wt with Robert. Time?? Good work
CWOD:
Third pairing with team Jammy
3:46 Rx for our time
26:56 Rx for team total time
Didn’t enforce the cap as to allow all groups to finish and see how there section worked.
SWOD:
255# for me
Jana had to leave so team of five loads were:
Nathan – 135
Robert – 155
Ape – 255
Becca – 105
Quadzilla – 120
Total – 770
Have NO idea where Nathan and I ended up timewise… the thrusters were hard because of height difference, but he whooped me in the bike! Great workout, good job team!