MEMORIAL DAY WEEKEND
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a

“Jack”
AMRAP 20:
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

WOD Guidance & Goal: Choose a weight for the push press and kettlebell swings, that you complete all 10 reps in a row for at least the first 3 rounds. Jump all the box jumps. Aim to complete 10-13 rounds. 

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3 sets:
500m moderate, :90 rest
400m moderate, :60 rest
300m moderate, ;45 rest
200m moderate, :30 rest
100m moderate, 4 min rest

“The Way Life Goes”
50-35-20
Calorie Row
Kettlebell Lunges (53/35)
Knees to Elbow

WOD Guidance & Goal: Men, try to maintain 900-1200 cal/hour and Women 800-1000 cal/hour. Lunges, try to break only once. And chip away at knees to elbow in small manageable sets with short breaks. This is a grind.

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MEMORIAL DAY WEEKEND:
Thursday 5/24 – NO barbell club
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a

“BBO”
21-15-9
Burpee Pull Ups
Cleans (165/115)

WOD Guidance & Goal: For the Burpee Pull Ups,  jump your chin above the bar with minimal pull. Each repetition will take between 4-6 seconds. Mentally, be ready to spend a good amount of time at this station. Choose a weight for the cleans you can complete 5 consecutive reps, fresh. Your pull might be smoked from the burpee pull ups, 2-3 reps at a time during the workout is expected. 

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2 sets
Run, Row or Bike for 11 minutes
:05 sprint @ min 1, easy pace remaining min
:06 sprint @ min 2
:07 sprint @ min 3
:08 sprint @ min 4
:09 sprint @ min 5
:10 sprint @ min 6
:09 sprint @ min 7
:08 sprint @ min 8
:07 sprint @ min 9
:06 sprint @ min 10
:05 sprint @ min 11
rest 3 min between sets

MEMORIAL DAY WEEKEND:
Thursday 5/24 – NO barbell club
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a

Overhead Squat
5×5, across at 75-80%

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

WOD Guidance & Goal:  form trumps weight on the overhead squats. For Annie, choose a scaling option for doubles and sit ups that allows you to finish this workout around 10 minutes.

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MEMORIAL DAY WEEKEND:
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a

“Amor”
21 Dumbbell Thrusters (50/35)
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

WOD Guidance & Goal: Choose a dumbbell weight that you can do 7 reps in a row before putting them down. Try to break up sets into no more than 3 sets. Push the final run! Aim to complete this workout around 10 minutes. 

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5 sets
:30 moderate
:60 easy
:10 all out
2 minute rest between sets

high hang power snatch
5×3 at 70%

low hang snatch
5×2 at 75%

power snatch
5×1 at 80%

“After Midnight”
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
3 Rounds:
15 Deadlifts (155/105)
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)

WOD Guidance & Goal: Choose a snatch weight slightly lighter than yesterday’s first weight. You should be able to do 2 consecutive reps. The deadlifts will feel light. If you were fresh the cleans could be done unbroken. Aim to complete each couplet between 4-7 minutes. 

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2018 Regional Event 4
2 Rounds:
10 Snatches (175/125)
12 Burpees
2 Rounds:
10 Snatches (115/75)
12 Burpees

WOD Guidance & Goal: For the first set of snatches, choose a weight that’s 80-85% of your 1 rep max or heavy enough that you’re doing single reps. The second set should be light and done in at least sets of 5. There is a 9 minute cap on the workout. 

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5 sets
400 moderate
200 easy
200 moderate
200 easy
rest 2 minutes

2018 Regional Event 3
9 Muscle Ups
50′ Handstand Walk
36 Pistols
9 Muscle Ups
50′ Handstand Walk
45 Pistols
9 Muscle Ups
50’Handstand Walk
54 Pistols

WOD Guidance & Goal: xThis is a high-skill bodyweight workout. Choose movement scales that are challenging. For example, if you can’t do ring muscle ups, do bar or banded bar muscle ups. Or, do chest to bar pull ups and ring dips. There is a 13 minute cap on this workout. 

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3 Snatches
every 2 minutes at 85%

Back squat
3×3 at 90%

Deadlifts
5-5-5 (295/220)

Bench Press
5-5-5 (195/135)

Squat Clean
5-5-5 (165/115)

WOD Guidance & Goal: This workout is NOT for time. Complete each lift as close as possible to the prescribed weight. The squat cleans are touch and go, as are the deadlifts. This should be a heavy day. If the weights listed are not heavy for you, increase them!

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