Conditioning:
KO in the OK II Scaled WOD 1
With a running clock for 15 minutes:
0:00-7:00:
3 women – AMRAP*
30 Kettlebell Swings (53/35)
40 Thrusters (95/65)
50 Pull-ups
3 men – Bike
Accumulate as many calories as possible in 7 minutes
7:00-8:00:
All athletes rest
8:00-15:00:
Switch (men will perform the AMRAP, while women will be on the bike)
*Movements can be partitioned as you’d like
For Scores
Score 1: Total calories biked
Score 2: Total reps of women’s AMRAP
Score 3: Total reps of men’s AMRAP
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Lying Hip Capsule – 1:30/side
Plow – 2:00
Post scores and experiences to comments
Had fun today gang. Great work comp team!
DL 1RM max. 240# 5 pound PR…take it all.day
Fun workout! Can’t remember score though. That bike is HARD!
Go team!!
Great team work y’all! Fun WOD!