Friday, 06 January 2017

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, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

10 Front Rack Lunges (95/65)

10 Kettlebell Swings (53/35)

30 Wall-Ball Shots (20/14) @ (10/9′)

10 Hang Power Snatches (95/65)

10 Box Jumps (24/20″)

30 Sit-ups Slammers (12/8) @ 2m

10 Thrusters (95/65)

10 Burpees-Over-Bar

30 Calories Rowed

 

For Time

 

Strength:

Option 1:

Make up a missed 1-rep max

…or…

Pick one of the complexes and find a 1-rep max:

  1. Power Snatch-Hang Squat Snatch-Overhead Squat
  2. Power Clean-Hang Squat Clean-Jerk
  3. Cluster-Thruster

 

 

Post time and max load to comments

Comments

  1. For anyone wanting to come out, Our Saturday heat times are 9:52, 1:38, and 5:00. Sunday times will be determined by rankings.

  2. 1 rep max snatch 62#

  3. CWOD: 178, 43# bar, 16″ box
    SWOD: C&J 100#, HPC 105#

  4. CWOD: 181 38# bar, 12# WB
    SWOD: 103# HPC 10# PR.

  5. 136 scaled 75# barbell, 16# wb
    Snatch 125# PR

  6. CWOD: 155Rx
    SWOD: 145# snatch, gonna try again next week

  7. CourtnieMcKone says

    150
    53#, Stepups, Russian twists

  8. CWOD (6 min Version): 100 Rx

    SWOD: 410 lbs Deadlift (15 lbs PR)

  9. 170 reps. Knee mods
    Did a few HPC

  10. CWOD: 175 w/65# bar
    SWOD: clean & jerk complex, I think I did 140

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