A. 20 mins to build to a heavy back squat B. 15 mins to build to a heavy jerk – if you don’t have bumper weights do push presses C. 4 rounds for time of: Run 400m 25 wall balls @20/14 10 HSPU’s 10 pull-ups
programming
AllAroundJoe WOD Wednesday 8/28/13
A. 3 rounds not for time of: 4-6 muscle ups 40 double unders 10 toes to bar B. 6 sets of snatches 1.1 (10 seconds between sets) *work up to around 85% of 1RM C. 4 rounds for times of: 4 muscle ups 4 power snatches @135/95 8 HSPU’s Rest 3 mins between rounds
AllAroundJoe WOD Tuesday 8/27/13
A. EMOTM for 10 mins do 1 weighted pull-up B. Buy in: 50 wall balls @20/14 Then 3 rounds of: 15 chest to bar pull-ups 15 burpees C. 3 rounds not for time of: 15 GHD sit-ups 15 GHD hip extensions
AllAroundJoe WOD Wednesday 8/21/13
A. Every min on the min for 12 mins perform 1 squat snatch Increase weight over the 12 sets. B. 3 sets of deadlift snatch hold @100-105% of 1RM snatch C. For time: 40 pull-ups 40 push-ups 40 double unders Row 1000m
