A. 3 rounds not for time of: 10 kettlebell snatches @53/35 5 muscle ups 10 toes to bar B. 6 sets of hang snatch plus snatch C. 4 rounds for time of: Run 400m 10 power snatches @95/65 3 muscle ups
Wedding WOD
AAJ WOD/Workout Saturday 10/19/13
A. 5 sets of 3 snatch balance B. 5 sets of hang snatch plus snatch C. 3 rounds for time of: 5 power snatches @115/75 10 chest to bar pull-ups 20 pistol squats Make your snatches fast and unbroken, be as efficient as possible with the chest to bar pull ups, and try not to […]
AAJ WOD/Workout Friday 10/18/13
A. 20ins to work to a heavy back squat This will be “heavy” based on how you feel today. B. 3 rounds for time of: Run 800m 30 kettle bell swings @55/35 40 double unders Rest 10 mins C. 25 back squats for time @135/95
AAJ WOD/Workout Wednesday 10/16/13
A. 3 rounds not for time of: 2-5 muscle ups 30 second l sits 12 pistol squats B. 15 mins to build to a heavy clean C. 10 mins to build to a heavy jerk
AAJ WOD/Workout Tuesday 10/15/13
A. 20 mins to build to a heavy snatch B. 4 rounds for time of: 10 handstand push-ups 20 walking lunges 30 double unders C. 20 mins of mobility
AAJ WOD/Workout Monday 10/14/13
A. 5 sets of 10 front squats Work heavier with each set. The last couple of sets should be at or near failure. B. 4 rounds for time of: 20 wall balls @20/14 20 pull-ups 20 burpees Get into a steady pace with this workout, and do your best to stick to that pace, avoiding […]
