WODS

Performance 2 x 40-60 sec hands and feet hollow hold 3 sets: 30sec nose to wall HS hold 10 weight shifts 10 shoulder taps 10 straight arm hip taps + 5 sets each, alt. rounds with partner: 5 deadlift (115/75)…

Performance A. 4×0:20 Seated Pike Stretch; 4 x :20sec Seated Pike Stretch B. 3 Attempts at Max Effort L-Sit *Pick a variation where your legs can remain straight entire time *If your max effort sets are not at least 0:20,…

Performance Tabata Mash-up With a running clock complete As Many Reps As Possible of Tabatas (:20 on/:10 off x 8): *1min transition b/w movements 1. Wall Balls, 20/14 2. TTB 3. Row, for cals 4. Power Clean, 135/95 *Complete all…

Performance A. 21-15-9 reps for time: Deadlift (225/155) Box jump (24/20”)   B. Pause Front Squats (30sec pause in the hole! And stay tight!) (75/55lbs) 2 reps x 4 sets   C. 
Not for time: 50 Hip Extensions 50 GHDSU…

Performance A. For time: 100 Double unders -5 rounds of Cindy 80 Double unders -4 rounds of Cindy 60 Double unders -3 rounds of Cindy 40 Double unders -2 rounds of Cindy 20 Double unders -1 round of Cindy  …

ATT Members: I updated the class schedule for the Holidays so please take notice and sign up online before coming to class. Thanks! Performance A. In Teams of 2, with a running clock and only 1 athlete working at a time,…

Performance A. 2 position Snatch (mid thigh, below knee);  EMOM x 7sets B. Walking DB lunges; 2 working sets for the length of the gym as heavy as you can go C. In teams of two complete a total of…

Performance A. In teams of two (switch after completing a full round.)  Each athlete will complete 4 full rounds 10 HSPU 10 Deads, 185/95 10 Thrusters, 95/65 10 TTB   Competition Wod will be posted at gym

Performance A. EMOM for 6min: 3-position Snatch at 65-70-75-75-70-65% (High Hang-Above knee-Below knee)   B. AMRAP in 10min: 15 Wall Balls, 20/14 12 Box Jump, 24/20 9 CTB PU   C. Not for time: 30 Hip Extensions 30 GHDSU 30…

Performance In teams of 2, with P1 completing the entire round while P2 rests. Perform 6 sets each @ high effort: 20 cals AD or 20 cal on Rower 100ft bear crawl 50 DU’s 10 hand release burpees to 6″…

Performance A. In Teams of 2  (1 athlete works at a time but may switch whenever you like) 3 rounds: 50 Wall Balls (20/14) 50 Russian KBS (70/53) 50 Box Jumps Overs (24/20) 50 Burpees 50 Calorie Row
or 60C Airdyne…

Performance A. Hang Power Clean + Front Squat + Jerk; build to a tough single in 10min   B. OPEN 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk,…

Performance In Teams of two… On a 20min count down, perform… 2 rounds of: 30 Air Squats 200m Row 
or 20C on Airdyne 30 Burpees 200m Row 
or 20C on AirDyne 30 Jumping Lunges 
or walking lunges for beginners 200m…

Performance A. Dead Lift; 
10-8-6-4-2, rest 2min *Build each set + On a Running Clock complete: AMRAP in 15min: 20 Calorie Row
or 30C AirDyne 20 1-arm alternating DB Snatches, 70/50 (10/side) + On the 20min mark, perform… + C2B Pull-up…

Performance 10 min @ 75% effort: 5 tough Dips 15 KBS – 53/35lbs 250m Row –5 min 10 min @ 75% 10 Thrusters @ 45/35lb 10 Sit-ups 50 Double Unders –5 min 10 min @ 75%: 5 Toes to Bar…

Performance A. Power Snatch + Squat Snatch – work up to a heavy set in 10 min Beginners; High Hang Power Snatch + Above Knee Power Snatch + OHS – Every 90sec for 8 sets   B. For Time: 30…

Performance In Teams of two… With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row or 15cals on AirDyne after every round.   B. 12-9-6 Burpee Facing Box Jump Overs, 24/20 150m Row or 15cals on…