W.O.D. – Workout of the Day

SWOD

Week 1 of 10: Deadlift 5×5 @75%

PARTNER WOD

AMRAP 15 mins

5 Burpee Pullups (All men use high bars)

10 KB Goblet Lunges (53/35)

200m run (together)

*One partner will work at one time

**Each partner will do …

SWOD

3 Position Snatch (HH, Mid-thigh, Floor) x 3 sets

2 Position Snatch (Mid-thigh, floor)x 2 sets

Zots Press 3×5

WOD

AMRAP 7 min

30 Double Unders (90 singles)

20 Air Squats

10 KB Swings (70/53)

WOD

AMRAP 7min

20 cal row

8 Burpees over rower

rest 3 min

AMRAP 7 min

10 Back Squats (135/95)

10 Pushups

200m run

Skill: 10 mins to review Split Jerk technique (PVC or barbell)

SWOD

Split Jerk 5×3 (Choose max manageable weight that you can do for a unbroken triple, focus on technique)

WOD

AMRAP 6min

6 Thrusters (95/65)

8 KB …

Announcements

• ATG Barbell Club is now FREE CLICK HERE

WOD

50 Double Unders (150 Singles)

40 Wall Balls (20/14 to 10’/9’)

30 Ball Slams (30/20)

20 Pull ups

10 HSPU

2 Rounds for time

Announcements

• ATG Barbell Club is now FREE CLICK HERE

SWOD: BASELINE TESTING (15 mins)

1RM Deadlift

WOD

3 x(1 Hang Squat Clean+1 Squat Clean) (155/115)

200m run

6 Burpee lateral Box Jumps (24/20)

5 Rounds for time

Announcements

• ATG Barbell Club is now FREE CLICK HERE

Announcements

• ATG Barbell Club is now FREE CLICK HERE
• LABOR DAY SCHEDULE: 8am class, 9am class, open gym 10am-12pm, closed at 12pm

SWOD

Front Squat 5×8

TEAM WOD*

Teams of 3:

30 Burpees

60 KB Swings (53/35)

90 Air …

SKILL: 10 mins to practice handstand holds and HSPU

WOD

6 HSPU

8 Power Cleans (135/95)

10 Lateral Burpees

200m run

5 Rounds for time