(479) 644-8108

Tuesday Apr 29th

3 RFT of

25 KBS 1.5/1
15 Hang Power Clean +Jerk 135/95 or 115/85
5 Burpee Bar MU

EMOMX7 
5-10 Unbroken 
C2B Butterfly or
Butterfly or
Kip

*Whichever you struggle with

Comp Athletes 
rest as needed then 

10 Rope Climbs
In Betweeen climps complete 1-3 MU (Ring)

Monday Apr 28

Pause Front Squats 
2-2-2-2-2-2
*2 sec pause in bottom position

Then

“Annie”
50-40-30-20-10 reps of 
Dubs
Sit Ups

*Comp Athletes- Dubs Unbroken
rest as needed then
40 HSPU
everytime you drop complete 5 weighted pistols

Sunday Apr 27th

2011 Regional Event # 4
Individual 

100 pull ups
100 KBS 1.5/1
100 II Unders
100 OHS 95/65

or 2 person Teams *Time cap 30:00

 150 pull ups
150 KBS 1.5/1
150 Dubs
150 ohs 95/65

I will allow you guys to partition as you want. Comp athletes must complete one before movong on to the next.

*30 min time cap (regiaonal cap 25:00)
**Comp athletes 25:00 cap

Thurs Apr 24

Class Schedule:
5:30am -open
6:30am – open 
8:30am – open
11am – open
12pm – open
2:30 pm – Closed Not a regular schedule class OTA athletes only
3:30pm – open
4:30pm – Open
5:30pm – open
6;30pm – open

Be on time to class. Being late is disrespectful and unprofessional
Late fee 0-10 min = 20 burpees
20+ =50 burpees

WOD 
Kara- Bel
15 Rnds for time of

10 Wallballs 20/14
2 Power Snatchs 135/95

Wednesday Apr 23

Strength
Jerk (power or split)
1-1-1-1-1
then
Conditioning

Death by Sq Clean Thrusters
*Post load and # of rounds completed