“Turn and Burn” 2 Rounds: 400 Meter Run 30 Thrusters (65/45) ROMOD Notes: This is a controlled sprint with minimal thinking involved. However, one thing to consider is the pace of the first run.Try pushing the pace here, but running at a speed that you are confident in immediately transitioning to the barbell for a large, and hopefully unbroken set. Looking to empty the tank with whatever is left on the last set of thrusters knowing there is nothing to follow. #WOD #Turna

“Handbag” 60/42 Calorie Row 100 Double Unders 800 Meter Med Ball Run (20/14) 100 Double Unders 60/42 Calorie Row L2 Sub 1 Min DU Attempts or 200 singles Sub 800 m without MB L1 30 Cal Row 100 Singles 400 M Med Ball Run or Farmer Carry 100 Singles 30 Cal Row Notes: The pace on the rower and the med ball run will be determine by efficiency and confidence on the jump rope. The goal is to row and run at a pace where athletes can immediately transition to the rope fo

“Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) L2 Sub 30 Seconds DU attempts or 60 singles L1 200 M Run 60 Singles 9 Hang Power Clean Notes: Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when fresh. Focus today is pushing the movements that occur inside the gym. Try and do barbell in 2 or fewer sets. This is done by using the runs as a slight recovery. No matter how slow the run is, athl

“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,

“Pump House” 15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200 Meter Run Following Each Round L2 Sub Bar Dips, Banded Ring Dips or Push-ups Sub Kipping Pull-Ups or Jumping Pull-ups L1 Push-ups Ring Rows / Jumping Pull-ups Notes: This workout is all about managing muscular fatigue in the chest, triceps, and lats. While some athletes are most likely capable of completing the first set unbroken, doing so could cause the later rounds to slow dramatically. The runs are a

“Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Run (45/25) 40 Kettlebell Swings (70/53) 500 M Row / 400 M Run L2 Sub 1 Min of DU attempts Sub Russian Swings for KB Swings L1 80 Singles 40 Air Squats 400 M Run 200 M Farmer Carry 40 Russian Swings 250 M Row / 200 M Run Notes: Picking a strategy and a pace on the first three movements that allows you to find the “go” button on the last three movements will get you the most bang for your

“Cement Mixer” Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar L2 Sub Hanging Knee Raise L1 200 M Run 12 Sit-Ups Notes: On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Remaining time is rest. Score for todays workout is the slowest round. In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, the

“Hot Tamale” For Time: 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80) L1 400 Meter Run 15 Cal Row 15 Burpees 15 Thrusters ROMWOD Notes: Short Chipper today with “Hot Tamale”. Picking a weight on the barbell that athletes could do 12+ repetitions unbroken when completely fresh. Within the workout, strategy may call for fast singles or short sets, but want it to be a weight that could be cycled if necessary. #WOD #run #calrow #burpees #cleanandjerk #c

AMRAP 4:00, rest 4:00: 400 Meter Run 20/15 Calorie Row Max Power Snatches (75/55) AMRAP 4:00, rest 4:00: 400 Meter Run 15/10 Calorie Row Max Power Snatches (95/65) AMRAP 4:00: 400 Meter Run 10/7 Calorie Row Max Power Snatches (115/80) L1 200 M Run 10 Cal Row Max Hang Power Snatch 200 M Run 8 Cal Row Max Hang Power Snatch 200 M Run 6 Cal Row Max Hang Power Snatch Notes: The goal stimulus for this workout is to find a weight and scale that allows you to

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups L1 200 M Run 21 KB Swings 12 Ring Rows 12 Pull-ups ROMWOD Notes: Another N\named WOD, another Benchmark WOD and one of the original "Nasty Girls". Pick a weight you can do unbroken on that first set of KB's for sure. This is a workout to push those limits and record your time! #WOD #helen #run #400mrun #kb #kettlebellswings