WODS
5/21/14 Wednesday
Performance Take 15min to figure out what weight will be used for the workout below + EMOM, for 20 minutes, complete the following: 2 Power Clean 3 Burpees *Same weight for all sets *Score is the total weight (in lbs.)…
5/20/14 Tuesday
Performance A1. Bench Press; 4-6 reps x 3 sets, Rest 20 seconds A2. Dynamic Push-Up; 6-8 reps, Rest 20 sec A3. Weighted Pull-up; 3-4 reps x 3 sets, rest 20 sec A4. MB Slam; 20 reps x 3 sets, rest…
5/19/14 Monday
Performance A1. Front Squat @ 21×1; 4-6 reps x 4 sets, Rest 5-10 seconds A2. Tall Box Jump; 4 reps x 4 sets, Rest 3 minutes B. Romanian Deadlifts; 8 reps x 4 sets, rest 90-120sec C. AMRAP in 8…
5/16/14 Friday
ATT MEMBERS: PLEASE CHECK SCHEDULER FOR REVISED HOURS TODAY AND SATURDAY! AND PLEASE COME DOWN TO ROOT FOR BRITTANY THIS WEEKEND. IT REALLY HELPS TO HAVE A SOLID CHEERING SECTION! SHE COMPETES TODAY (FRIDAY) AT 1PM AND AGAIN AT 3:55PM.…
5/14/14 Wednesday
Performance A. Deadlift; build to a tough 3 reps…touch-n-go B. Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg) Competition Wod will be posted at gym
5/13/14 Tuesday
Performance A. Take 15 minutes and build to today’s 1-RM Clean and Jerk B1. Shoulder Press @2111; 2-4 reps x 4 sets, Rest 90 seconds B2. Weighted Pull-Ups @ 2110; 2-4 reps x 4 sets, Rest 90 seconds C. In…
5/11/14 Monday
Performance A. Back Squat – Take 15min to find a 1RM *Once weight is loaded onto the bar clock starts B. Bulgarian Split Squats @ 30×0; 6-8/leg x 4 sets, Rest 60sec b/w legs + In teams of three, complete…
5/10/14 Saturday
Performance A. In teams of three, AMRAP in 15 minutes of: 6 Burpees 9 Kettlebell Swings + 5min rest + In teams of three, AMRAP in 15 minutes of: 6 Push-Ups 9 Box Jumps – step down *For both the…
5/8/14 Friday
Performance A. Above Knee Snatch + Overhead Squat; 1.1.1 x 5 sets, Rest 2 minutes B1. DB Walking Lunges (heavy); 10-12/leg x 3 sets, Rest 90 seconds B2. Wall Climbs; 4-6 reps x 3 sets, Rest 90 seconds C. In teams of…
5/7/14 Wednesday
Performance A. Deadlifts; EMOM for 10 x 1 reps @ 10 heavier then last week B. Ring Rows @ 20×0; 3 x 20-25 + C. Three rounds for time of: 15 Toes-to-Bar 30 Double-Unders 300 Meter Run Competition Wod…
5/6/14 Tuesday
Performance A1. Strict Shoulder Press @ 20×1; 4-6 reps x 5 sets, Rest 60 seconds A2. Plank; 60-90 seconds x 5 sets, Rest 60 seconds + AMRAP in 15 minutes of: 10 Hand Release Push-Ups 15 Wall Balls (20/14) 20…
5/5/14 Monday
Performance A. Box Squats @ 21×1; 1 rep EMOM x 10min *10lbs heavier then the heaviest weight you did last week + B. “Jackie” For time: 1000-Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups *For those of you who…
5/3/14 Saturday
Performance In teams of two, partners alternate tasks to complete 5 rounds each of: 10 Deadlifts (225/155) 250 Meter Row 15 Dips *advanced athletes perform dips on rings Competition Wod will be posted at gym
5/2/14 Friday
Performance A. High Hang Snatch + Above Knee Snatch + Over Head Squat – build to a tough set in less then 15min B. Three rounds for time of: 10 Front Squat (185/125 lbs) 20 Pull-Ups 300 Meter Run…
4/30/14 Wednesday
Performance A1. Deadlifts; 2-4 reps x 4 sets, rest 90 sec A2. Fat Bar Push Press; 4-5 reps, rest 90 sec *1sec pause at top of PP with a 2-3sec decent. + Six sets for reps, of: 2min AMRAP of:…
4/29/14 Tuesday
Performance A. Clean and Jerk Cluster; 1.1.1 x 4 sets, rest 2min + 5 sets for times of: 3 Power Clean (165/115lb) 6 Ring Dips 9 Box Jumps (24/20”) 12 Hand-Release Push-Ups Rest 3 minutes Competition Wod will be…
4/28/14 Monday
Performance A. Box Squats @ 21×1; 4-5 reps x 4 sets, Rest 2min b/w sets B. For time: 10 Wall Balls 10 Pull-Ups 9 Wall Balls 9 Pull-Ups … 1 Wall Ball …1 Pull-Up *Advanced athletes should perform C2B pull-ups Competition…
4/26/14 Saturday
Performance “Team Murph” In teams of three, with only one person working at a time, complete the following as quickly as possible: 1600m Relay Run with 20/14 lb Medicine Ball 100 Pull-Ups 200 Push-Ups 300 Squats 1600 Meter Relay Run…