A. 3 rounds not for time of: 20m handstand walking 10 pistol squats 3-5 muscle ups B. For time: 30 wall balls @20/14 20 pull-ups 20 lunges @55/35 20 pull-ups 30 wall balls 20 lunges
wod
AllAroundJoe WOD Friday 8/23/13
A. 20 mins to build to a heavy back squat B. 3 rounds for time of: 30 double unders 10 hang squat cleans @135/95 C. 3 rounds for time of: 30 double unders 10 power snatches @135/95
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
AllAroundJoe WOD Tuesday 8/20/13
A. 3 rounds not for time of: 4-6 muscle ups 10 toes to bar 60-90 second planks B. 20 mins to build to a heavy 3 rep front squat C. 3 rounds for time of: 4 muscle ups 10 front squats @135/95 Run 400m
AllAroundJoe WOD Wednesday 8/14/13
A. 3 rounds not for time of: 10 pistol squats 30 second l-sits 10m handstand walks B. 15 mins to work to a heavy squat clean C. 3 rounds for time of: 20 power cleans @135/95 15 box jumps @24/20 10 burpees
Wedding WOD Awesomeness!
This is a photo that I wanted to share of my sister and mom doing pushups Wedding WOD style at my sisters wedding reception. How cool is that? The gift of the Wedding WOD If you didn’t know… via my sisters request, my wedding gift to her was 5 months of once a week CrossFit […]
