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
workout
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.
AAJ WOD/Workout Wednesday 10/23/13
A. 3 rounds not for time of: 20m handstand walking 10 pistol squats 5 C2B butterfly pull-ups B. 3 rounds for time of: 10 handstand push-ups 10 pull-ups 10 kettlebell swings @70/50 Strategy – In part A, work on the skills as best you can. Don’t get frustrated, just practice. In part B, do your […]
AAJ WOD/Workout Tuesday 10/22/13
A. 20 mins to build to a heavy clean and jerk B. 4 sets of clean pulls at 100-105% C. 3 rounds for time of: 10 squat cleans @135/95 10 pull ups Row 500m
