No 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:

5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105
Rest 3:00
2:00 – Wallball Shots (20/14)
Rest 2:00
1:00 – Max Unbroken Pull-Ups
Record each score separately, for a total of (5) scores.

2016 OPEN ATHLETES
SESSION ONE:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

3. Gymnastic Pulling
EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 95/65
Minute 3: Rest

2016 REGIONAL ATHLETES
SESSION ONE:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

2. Gymnastic Pulling
3×12 unbroken Bar Muscle ups

SESSION TWO:
1. Snatch
EMOMx10: Power Snatch + Squat Snatch

2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

3. Strength Accessory
3×6 Bulgarian Split Squat

4. Midline Accessory Work
3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions.