A. 20ins to work to a heavy back squat This will be “heavy” based on how you feel today. B. 3 rounds for time of: Run 800m 30 kettle bell swings @55/35 40 double unders Rest 10 mins C. 25 back squats for time @135/95
wod
AAJ WOD/Workout Wednesday 10/16/13
A. 3 rounds not for time of: 2-5 muscle ups 30 second l sits 12 pistol squats B. 15 mins to build to a heavy clean C. 10 mins to build to a heavy jerk
AAJ WOD/Workout Tuesday 10/15/13
A. 20 mins to build to a heavy snatch B. 4 rounds for time of: 10 handstand push-ups 20 walking lunges 30 double unders C. 20 mins of mobility
AAJ WOD/Workout Monday 10/14/13
A. 5 sets of 10 front squats Work heavier with each set. The last couple of sets should be at or near failure. B. 4 rounds for time of: 20 wall balls @20/14 20 pull-ups 20 burpees Get into a steady pace with this workout, and do your best to stick to that pace, avoiding […]
AAJ WOD/Workout Saturday 9/21/13
A. 150 wall balls for time Rest 5 mins B. 30 clean and jerks for time Rest 5 mins C. Row 3000m for time
AAJ WOD/Workout Friday 9/20/13
A. 3 rounds of: 30 seconds max handstand pushups 30 seconds rest 30 seconds max pull-ups 30 seconds rest B. 3 rounds for time of: 10 power cleans @135/95 10 pistol squats 5 muscle ups C. Front squats 80% x 3 85% x 2 90% x 1 85% x 3 90% x 2 95% x […]
