A. 6 sets of hang snatches B. 3 rounds for time of: 5 muscle ups 10 power snatches @95/65 15 wall balls @20/14 C. 20 mins of mobility Notes: The hang snatches are mid hang. Work on hip speed and dropping all the way into your squat. For part B, work as quickly as you […]
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AAJ WOD/Workout Monday 10/7/13
A. Front squats 5 @75% 3 @80-85% 1 @90% 5 @80% 3 @90% 1 @95% B. 3 round for times of: Run 400m 20 thrusters 20 pull-ups Rest 5 minutes between rounds C. 3 rounds not for time of: 15 toes to bar 15 GHD back extension Notes: On part B try to go unbroken. […]
AAJ WOD/Workout Saturday 10/5/13
A. 20 mins to clean and jerk B. 5 rounds for time of: Run 400m 5 clean and jerks @135/95 10 burpees 15 box jump overs
The Breakfast Salad
If you’re at all like me, you have a hard time getting all the veggies that you’d like to. I mean, I’d love to eat veggies all day long, but they are hard to prioritize into your meals when you’re on the go. It’s easy to throw meat, nuts, and sweet potato chips in your […]
AAJ WOD/Workout Wednesday 10/2/13
A. 5 sets of 10 bench press Rest 3 mins between sets B. 3 round for time of: 5 power cleans @135/95 10 pull-ups Rest 6 minutes C. 3 rounds for time of: 10 handstand push-ups 20 wall balls @20/14
AAJ WOD/Workout Tuesday 10/1/13
A. 5 sets of 3 snatch balance Rest as needed B. 5 sets of hang snatch plus snatch C. 4 round for time of: 10 burpees over bar 10 power snatches @115/75 10 toes to bar
