Wednesday

DSC_0508No classes this Saturday or Sunday.
Come out to the UMAC and cheer on the athletes competing at KO in the OK.

Friday morning we will begin moving equipment over and setting up the rig. Please let me know if you are interested in helping. The more the merrier.

Class WOD:

1. Barbell Cycling
EMOMx8
AMRAP :15 Power Snatches 165/115
AMRAP :25 Hang Power Cleans, 165/115
AMRAP :15 Power Jerks, 165/115
AMRAP :25 Front Squats, 165/115

2. Conditioning
5 RFT:
5 Deads, (225/155)(315/255)RX+
15 Kipping HSPU

2016 REGIONAL ATHLETES
SESSION 1
1. Rowing Conditioning
10K Row, not for time

SESSION 2
1. Barbell Cycling
EMOMx8
AMRAP :15 Power Snatches 185/135
AMRAP :25 Hang Power Cleans, 185/135
AMRAP :15 Power Jerks, 185/135
AMRAP :25 Front Squats, 185/135

2. Gymnastics Pushing
10×2 max deficit strict HSPU

3. Conditioning
3 RFT:
5 Deads, 405/275
30 Kipping HSPU

4. Strength Accessory
A. 2×6 Bulgarian Split Squats
B. 2×20 RDL

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2 Comments
  1. Aaron Reply
    FYI, the hot water is still out. Just waiting on the maintenance guy to show up. He's suppose to be there today.
  2. Aaron Reply
    The Hot water is back on!!!

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