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:
- Power Snatch-Hang Squat Snatch-Overhead Squat
- Power Clean-Hang Squat Clean-Jerk
- Cluster-Thruster
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