14.2

AOK3 here they come...

CLASS WOD and STRENGTH
     Strength
           Deadlift
           10 Min to work up to heavy 1RM
              then...
           Every 2 Minutes for 10 Minutes
              2 reps at 60% of 1RM
      WOD
           800 M Run
           40 Burpees
           30 Toes to Bar
           20 HSPU
           10 Muscle Ups

COMP WOD
       With a partner...
       4 Rounds 3 Minutes of Work / 3 Minutes of Rest
            5 Deadlifts (115/75)
           10 S2OH (115/75)
           15 Box Jumps or Step Ups
                 While one partner works for 3 minutes the other partner is resting. Total WOD time will   
                 be 24 minutes. 

14.1

These ladies are getting ready for their 5K. Good work!

ACTIVE RECOVERY
     Pick one of the following...
           Run 3 Miles
           Row 5K
           Swim 1.6K
           Bike 7 Miles
                 All done at race pace + 30ish seconds per mile

13.6

STRENGTH
     20 Min to work up to 1RM Clean and Jerk
         then...
     5 x 1 @ 75% of 1RM

COMP WOD
     1:30PM

13.5

SQUAT
     20 Min to find 10RM Front Squat
         then....
     3 x 10 @ 70% 10RM

TEMPO RUN
     400M / 2 Miles / 400M

COMP WOD
     12 PM

Steve Miller will be at the gym at 11AM for an Olympic Lifting session. Cost is $20. We encourage you to take advantage of his being at CFOKC. For now, Steve will be at the gym every other SAturday. This is on a "pay as you go" basis so show up when you can. Comp WOD will start promptly at the conclusion of Steve's session.

13.4

We are more than halfway done with the Endurance Cycle and will be moving on to our Get Big cycle soon (week 17) I hope that you are accomplishing your goals.

 I wish I could shout to the CF world how unique our situation is. When Games season arrives I know I wont have to.

Keep your eyes on the prize and keep creepin' on that long term.There are LOTS of new things coming down the pike for the CFOKC competition team.

Stay Hungry My Friends

C:LASS WOD AND STRENGTH
     SNATCH
          12 Min to Find Max Snatch for the Day
              then
           EMOM for 5 Min
           1 Snatch @ 80% of Max for the Day
      WOD
            "Christine"
                  3 Rounds for Time...
                        500M Row
                        12 Bodyweight Deadlifts
                        21 Box Jumps (24/20)
         

COMP WOD
90 Double Unders
9 Burpee Pull Overs
9 Thrusters (135/95)
70 Double Unders
7 Burpee Pull Overs
7 Thrusters
50 Double Unders
5 Burpee Pull Overs
5 Thrusters

SPEED WORK
     4 x 400M Run @ 85% Effort
     1:1 Work:Rest

13.3

     Tell all your friends to follow the AOK3 Instagram page (@theaok3) and we will tell you all about Event 1...yes...there is more. Tease....tease....tease....

SQUAT
     20 Min to find 10RM Back Squat
          then...
     3 x 10 @ 70% 10RM

CLASS WOD
     "Nate"
          20 Min AMRAP
               2 Muscle Ups
               4 HSPU
               8 KB Swings (70/55)

13.2

     This is Stella.  

CLASS WOD and STRENGTH
     Stregnth
          20 Minutes to Max Out S2OH
     WOD
           "Helen"

COMP WOD
     EotherMOM for 20 Min
          Even: 5 KB Bench Press @ HAP
          Odd: 5 KB Clean and Jerk @ HAP, 20 Double Unders
   
GRUNT
     Move and odd object for 800M
          Log, sled, bar, sandbag, farmer carry...