WODs 6.17.19 - 6.21.19 - Happy Fathers Day!!!!

Happy Father’s Day to all our DADS!! What an awesome task and blessing.

I hope that everyone is having a great summer! For some people, fitness is seasonal. Sometimes it’s super easy to go to the gym and sometimes it’s the furthest thing from our minds. Even being a gym owner, I’ve found myself in tough seasons. Right now, I have a lot of irons in the fire, so I have allowed that to rob me of making fitness a priority. At least that’s what I tell myself. Recently, a little light bulb went off in my head. I realized I needed an accountability partner. A workout partner. Someone that’s in that consistent season who can help draw me out of the doldrums. It’s not hard to find a workout partner. Just look around the gym and see who’s doing what you want to do. Strike up a conversation with that person. Maybe tell them you need an accountability partner. Just that simple act can be the catalyst for consistency. My great friend, Stasi Bara, is my new workout partner. We kicked off this week with some tough workouts. I can already tell that things are definitely getting better. And, I don’t want to let my workout partner down. It’s truly a blessing. Find a partner. Peace, KO


Deficit Deadlift
6 Sets of 2
Deficit - 3"

"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

* EXTRA WORK _ Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.


On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Extra work

12 Sets for Time:
40% of Max Strict HSPU

Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%


Pausing Snatch Pulls - Part of warm up
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Extra Work - Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.


"High Heels"
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips


Conditioning (Team Version)
"Money Bags"
In Teams of 3, with a 30:00 Time Cap:
800m Wreckbag Run (70/50)
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)

200 Meter run
15 Rope Climbs (15')

200 Meter run
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
800m Wreckbag Run (70/50)

Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.