Oly

20 minutes to work up to a heavy single on Snatch. Perfect reps, no slop.

10 minutes to find 1rm OH Squat.

**Matt’s fundraiser Saturday. We’re at 39 people so far and almost 20 high school kids! Please bring cash or check (to AHS Athletic Boosters), donations welcome even if you can’t make it. Every bit helps. Cash and check are preferred (because they are free to cash) but we will have a square-up reader on Saturday for those folks wanted to buy raffle tickets on a credit card and/or make a donation.**

**A couple of folks have asked me about dogs for the bbq at Bob’s on Memorial Day. I think it is probably easier to just skip the dogs this time, bob has nice floors and a sweet house and I would hate to have a bunch of dogs running around, especially if it rains on us and we are inside. Camping encouraged if you are going to imbibe. Details on Facebook**

Press 2/2/2/2/2

WOD:

4 min amrap of Wall Ball Shots
Rest 2 min
4 min amrap of burpee pull-ups (mod is burpee toes 2 bar)
Rest 2 min
Run 1600m (Run 29th west to Speer, hard left on Speer, Run down to Zuni, Cross Zuni to the right of the Hampton Inn, Wraps around to 29th, back to Jai)

Scores – Combined reps on wbs and burpee pull-ups and then a mile time.

**Remember to sign up for Mateo’s fundraiser this weekend! Link under the events tab up at top of website**
**Abbreviated schedule on Memorial Days, we’ll have a wod to honor someone special that day so come one come all**

WOD:

3 Rounds for time
20 Dead lifts (155/105)
15 HSPU
10 Front Squats (same weight)
Run 200m

Strength: Front Squat 3×3 at 70%, 2×2 at 80%, 1×3 at 90%

Interval Runs, 5 rounds – Run 400 at 90%, 250m recovery jog (super slow)

**Make sure to get signed up for Mateo’s FB fundraiser. We just had another gym commit to bringing their athletes so we’ll get to throw down against some new faces!**

WOD: “Badger”
**We were going to do The Seven today but it just became a little too much to handle logistically (2 bars per person), especially with some of those busy times. Sorry! We will schedule a special wod on a weekend or something coming up where we can run people through the seven without having to worry about running over, etc.

**On a related note, I (TJ) have told the coaches that I want to make a concerted effort to get folks started and finished on time. I really do want to respect your time and find myself occasionally chatting it up too much at the beginning or watching the 530 class foam roll themselves into oblivion We will do our best to get you out on time but please do your best to show up on time so that we can start the warm-up together. Go to the bathroom, put shoes on, take care of extra mobility, etc before the wod and pay attention to the coaches so you know what we want you to do (load bars, get kb’s, etc). Much appreciated. TJ**

**Street sweeping in front of the gym tomorrow, fyi.**

Warm-up: 3×5 Snatch Dead lift (135/85), 3×5 GHD Sit-ups

WOD:
For time
50 T2B
40 Russian KB Swings (70/55)
30 GHD Sit-ups
20 Goblet Squats (same)
10 Wall Climbs

Oly Day:

Clean + Hang Clean + Split Jerk

3 at 65%
3 at 75%
2 at 80%
1 at 85%

3×5 Clean Pulls at 90%

3×10 strict hollow body pull-ups.

Strength: 5×5 of ring dips and ring rows. Perfect Reps.

WOD:
For time:
Run 100m with slam ball (40/20)
10 slam balls
Run 250 with slam ball
25 slam balls
Run 400 with slam ball
40 slam balls

Strength: Back Squats 5rm

WOD:

2 rounds for time: run 800, 50 med ball cleans, 100 DUs

**Make sure to sign up for Mateo’s FB fundraiser on May 25th.  It’s a good cause and gives you an excuse to work some high school kids on a clean ladder  Here’s the website **

**Put your favorite wod songs on the spotify playlists for each section of classes (530/630, 830/930, 12/4, 5/6/7).  I think you can search for my profile (TJ Binkley) and then you’ll find the collaborative playlists for the classes.  Add away, some of those classes have lonely playlists! **

“Whitten“

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

45 minute cut-off.  Please try to get there on time, if you need to roll out extensively or anything come early.  We’ll warm up for 15 min on the dot and then get started.