A. 6 sets of hang snatch + snatch + overhead squat B. 3 sets of snatch grip halting deadlift @105% of your snatch C. 6 min AMRAP of: 8 power snatches @115/75 4 muscle ups 20 double unders D. 6 min AMRAP of: 8 chest to bar pull-ups 4 handstand pushups at deficit of 6/3 […]
workout of the day
AAJ WOD/Workout Wednesday 1/1/14
Happy New Years A. 15 mins to work to a heavy jerk B. 5 sets of push press working up in weight C. 5 rounds for time of: Row 500m 20 shoulder to overhead @115/75 40 double unders ***Write down you new 3 month goals*** Post them if you’d like.
AAJ WOD/Workout Tuesday 12/31/13
A. 20 mins to work to a heavy snatch B. Back squats 75% x5, 80% x3, 85% x1, 90% x1, 95%+ x1 95%+ x1 C. 3 rounds for time of: Run 400m 10 handstand push-ups 20 burpees
AAJ WOD/Workout Monday 12/30/13
A. 3 rounds not for time of: 6 muscle ups 12 pistol squat 10 toes to bar B. 5 set of squat cleans x 2 between 75-85% C. 15 min AMRAP of: 10 power cleans @135/95 15 pull-ups 20 lunges
AAJ WOD/Workout Saturday 10/26/13
A. 20 mins to build to a heavy snatch B. 4 sets of snatch balance C. For time: 50 wall balls @20/14 40 double unders 30 back squats @135/95 20 kettlebell swings at 70/53 10 man makers @55/35 5 meters handstand walking 1 hill run Keep moving! 🙂
AAJ WOD/Workout Friday 10/25/13
A. 20 mins to build to a heavy jerk B. 3 rounds for time of: 10 shoulder to overhead @115/75 10 burpees over the bar Run 400m Then 40 pull-ups for time *Report two scores. The 3 rounds, and then how long the pull-ups took.
