Strong work by our team, Ape Nation at the KO in the OK competition this weekend. Proud to say that multiple judges said that we had good form and strong standards.
Skill:
Practice for 10 minutes on:
20 Half Tacos
25 Double Unders
30 second Hollow Body Hold
40 Speed Skips
4 rounds for quality
Conditioning:
KO in the OK Finals WOD
15 Toes-2-Bar
15 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
15 Overhead Squats (95/55)
15 Shoulder-2-Overhead (95/55)
2 rounds for time*
(22:00 cap)
*This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.
Mobility:
Couch Stretch – 1:30/side
Lateral Opener – 1:30/side
Recline Spinal Twist – 1:30/side
Post time and experiences to comments
Very nice job team!!!
Teamed up with Rhondamama and Chad V.
21:36 Rx
Lot more gassing than I thought it would be doing it twice.
Strong work team
Skill: 4 rounds in 9:51
CWOD: 23:27 with Brent and Barry