WOD Guidance & Goal: Stick with 65%, it will be a challenge. Today is about strength training.

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“Russian Roulette”
8 Rounds
200 Meter Run
10 Box Jumps (30/24)
10 Meter Handstand Walk

WOD Guidance & Goal: Aim to complete workout under 20 minutes. Push the run and box jumps. Chip away at handstand walk. Do 2 wall walks for a scaling option.

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“Spotless”
AMRAP 20:
150 Meter Kettlebell Carry (70/53)
20 Russian Kettlebell Swings (70/53)
10 Strict Pull Ups

WOD Guidance & Goal: Aim for 4-6 rounds. Try to complete carry without putting the kettlebell down. Get more than half of the swings before resting. Small sets of pull ups, do not go to failure.

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clean+2 front squats+jerk
build to heavy

Dips
5×10

“Youngblood”
20-18-16-14-12-10-8-6-4-2 Wall Balls (20/14)(10/9)
10-9-8-7-6-5-4-3-2-1 Toes to Bar

WOD Guidance & Goal: These are complimentary movements. Keep transition time short and go for big sets. 

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• TONIGHT: At 6:30p Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come tonight. Bring your phone and download the app MyFitnessPal.

“Famous”
10 Rounds
AMRAP 1
10 Burpees Over the Bar
Max Power Snatch (155/105)
Rest 2 Minutes

WOD Guidance & Goal: Complete burpees in :30 (scale reps if needed) and choose a weight for snatches you can do 2-3 in a row. Aim for 5 reps per round

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• TOMORROW NIGHT: Tuesday 6/19 at 6:30p Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come tomorrow. Bring your phone and download the app MyFitnessPal.

“Lush Life”
In Teams of 3
EMOM 36
Min 1: Row for Meters
Min 2: Bike for Miles
Min 3: Rest

WOD Guidance & Goal: Any time there is a rest built into a workout it means you give the working intervals 100%

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6x3min, :45 between efforts

• TOMORROW: FINAL RNG for the season

“Doo Wop”
7 Rounds:
3 Bar Muscle Ups
7 Thrusters (185/135)

WOD Guidance & Goal: xChoose a difficult pulling movement (banded bar muscle ups, strict chest to bars, strict pull ups, kipping c2b, ring rows with feet elevated) Choose a weight you can complete only 3 thrusters in a row before putting the bar down.  Aim to complete under 20 minute cap

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• SUNDAY: This Sunday 6/17 is the last RNG until September

“Better Now”
3 Rounds
500 Meter Row
25 Box Jumps 24″
50 Sit Ups

WOD Guidance & Goal: Hold 1K pace on the row (1:40-1:45/1:50-1:55). Push the box jumps and recover on the sit ups. Aim to complete workout around 12 minutes.

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6 x 800m on the 6 minute

• SUNDAY: This Sunday 6/17 is the last RNG until September

“Girls Like You”
AMRAP 17
15 Hang Dumbbell Cleans (50/35)
15 Handstand Push Ups
15 Toes to Bar
15 Burpees

WOD Guidance & Goal: Choose a weight for the dumbbells that you can do at least 10 straight reps. Handstand push ups are kipping. Toes to bar, start with bigger sets then drop to 3-5. Push pace on burpees. Aim to complete 3+ rounds

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