43.1

The Open Is Over!!!!!...Sort of

     Awesome job team! We are currently 18th in the NC Region. Misfits from last year remember how close we came to sending two teams last year. You should also remember the Leaderboard Drama that is coming over the next few weeks.

     We had 10 Athletes put up contributing Leaderboard scores for us this year. I love this. Here is the issue, we can only take 6 of you to Regionals (if we make top 15) and we can only put 8 of you on our Team Roster (if we make top 15). We have decided the fairest way to decide who makes that Roster is with a team tryout. We have decided the most non-biased way to program this tryout is by using the Masters Qualifier WODs. Here is a schedule of what is to come:


April 2: Video request of top 30 individuals
April 6: Individual video submissions due
April 13: Completion of video review
April 15: First wave of individual invites sent
April 17: Deadline for individuals to accept/decline
April 22: Individual Regional rosters are final/announced
April 23: Masters Qualifier Begins
April 27: Masters Qualifier Ends

     This means that we will not know our final qualification status until after April 22nd (maybe during the week between Wed April 15th and Wed April 22nd) This also means that we will not know who makes the team until after April 27th. There is also one more caveat: even though we will know who our top 6 and top 8 are, this will/may be subject to change depending on athlete capabilities once we know what the Regional Events are. I know that all this is not reassuring to you guys as to who will and won't go, and that sucks. We want to take the best possible team to represent CFOKC. You all did so well supporting the team this season that it has made it difficult to form a clear Roster.

     Moving forward, if we qualify we have 2 months to prepare. We begin a Regional Prep cycle to be ready for this. We will have weekend team sessions that I will talk more about this week. We may also have a team meeting this week to answer questions and talk about schedules.

Strength
  Front Squat
     1 x 6 @ 60%
     1 x 6 @ 65%
     2 x 6 @ 70%

               If you have not maxed out your Front Squat in a while then:
               Men add about 10 lbs to your max
               Women add between 10-20 lbs to your max
               Or decide weight by feel
               In your last set either complete the 6 reps prescribed or do max reps up to 12

  8 Min EMOM Snatch Work
     Minutes 1-5: 1 Full Snatch @ or around 70%
     Minutes 6-8: 3 Snatch Pulls @ 80%

Comp WOD
  AMRAP in 10 Mins
     20 Pistols
     4 Muscle Ups
     2 Snatch @ 125/215

Skill Work
  10 Min EMOM
     Even: 30 seconds to complete Max Rope Climbs
     Odd: Accumulate 20-40 seconds of Freestanding HS hold