A. 3 rounds not for time of: 3 burpee muscle ups 30 second l-sit B. 15 mins to build to a heavy deadlift C. 4 rounds for time of: 20 walking lunges @135/95 15 shoulder to overhead @135/95 10 deadlifts @135/95
wod
AAJ WOD/Workout Monday 9/16/13
A. 20 mins to build to a heavy back squat B. 4 rounds for times of: 15 pull-ups 20 back squats @135/95 Rest 3 mins C. 2 rounds not for time of: 20 toes to bar 20 GHD hip extensions
AAJ WOD/Workout Saturday 9/14/13
A. 100 wall balls for time Rest 5 mins B. 100 double unders for time Rest 3 mins C. 50 pull-ups for time Rest 2 mins D. 40 handstand push-ups for time Rest 1 min F. 30 push-ups for time
AAJ WOD/Workout Friday 9/13/13
A. 20 mins to build to a heavy clean and jerk B. 15 mins to build to a heavy snatch C. 10 min AMRAP of: 4 muscle ups 30 double unders
AAJ WOD/Workout Wednesday 9/11/13
A. 3 rounds not for time of: 30 double unders 5 muscle ups 10 toes to bar *work on linking the toes to bar. These 10 should be unbroken. B. 4 sets of 3 rep snatch balance C. 4 rounds for time of: Run 400m 20 burpees 10 toes to bar 5 handstand push-ups
AAJ WOD/Workout Tuesday 9/10/13
A. 6 sets to find your 5RM front squat B. 6 sets of 1.1.1 squat clean *10 seconds between reps C. 30 clean and jerks for time @135/95
