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
workout
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 Saturday 6/15/13
A. For time: 100 wall balls @20/14 Rest 5 mins 100 air squats Rest 4 mins 50 pull-ups Rest 3 mins 75 push-ups Enjoy!
AllAroundJoe WOD Friday 6/14/13
A. 6 sets of 5 reps squat snatches @45. Get low fast!\ B. Safely work up to at 3 rep overhead squat in 5 sets C. 3 rounds for time of: 15 overhead squats @95/65 Run (or row) 300m
AllAroundJoe WOD Wednesday 6/12/13
A. 10-15 minutes to build to a heavy bench press *have a spotter! B. For time: 50 walls balls @20/14 50 double unders 50 toes to bar 50 burpees
