"Deck of Cards" For Time: 52 Cards ♥️Hearts: Kettlebell Swings (53/35) ♠️Spades: Burpees ♣️Clubs: AbMat Sit-Ups ♦️Diamonds: Goblet Squats (53/35) 🂡🂱🃁🃑 Aces: 200 Meter Run Notes: “What you resist, persists”. What would you think about if I told you to *not* think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Inst

"The Other One" AMRAP 7: 3 KB Swings (53/35) 3 Goblet Front Squats 3 Burpees 6 KB Swings (53/35) 6 Goblet Front Squats 6 Burpees 9 KB Swings (53/35) 9 Goblet Front Squats 9 Burpees 12 KB Swings (53/35) 12 Goblet Front Squats 12 Burpees ...... Notes: The workout today is an ascending ladder. As we know from Friday, the first few rounds are the buy-in, with the majority of the work beginning around the sets of 12 or 15. Controlling speed and breathing until this point will allo

“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) L2 Cut Run distances in half L1 Cut run distances in half 15-9-6 rep scheme Notes: Looking to choose a weight on the Kettlebell that you know you could complete the round of 21’s unbroken. Should be a weight that is more than you are accustomed to using,

A) 3 Rounds For Time (10 Min Cap) L3 10 Russian KB Swings (70/53) 10 Goblet Squats 10 Burpees 10 Sit Ups L2/1 Scale weight B) ROMWOD #WOD #RussianKBSwings #GobletSquats #Burpees #Situps #ROMWOD