A. 3 round not for time of: 6-10 chest to bar pull-ups 10m handstand walking B. 20 mins to work to a heavy squat snatch C. 4 round for time of. 10 power snatches @115/75 2 muscle ups Run 400m
Wedding WOD
AAJ WOD/Workout Monday 9/23/13
A. Back squat 5 sets of 10 reps Work heavier each set. B. 5 rounds for time of: Run 400m 30 wall balls @20/14 C. 3 mins of double unders for max reps
AAJ WOD/Workout Saturday 9/21/13
A. 150 wall balls for time Rest 5 mins B. 30 clean and jerks for time Rest 5 mins C. Row 3000m for time
AAJ WOD/Workout Friday 9/20/13
A. 3 rounds of: 30 seconds max handstand pushups 30 seconds rest 30 seconds max pull-ups 30 seconds rest B. 3 rounds for time of: 10 power cleans @135/95 10 pistol squats 5 muscle ups C. Front squats 80% x 3 85% x 2 90% x 1 85% x 3 90% x 2 95% x […]
AAJ WOD/Workout Wednesday 9/18/13
A. 20 mins to build to a heavy bench press B. 15 min amrap of: 50 burpeee buy-in then 10 handstand pushups 10 pull-ups 10 wall balls
AAJ WOD/Workout Tuesday 9/17/13
A. 3 rounds not for time of: 3 burpee muscle ups 30 second l-sit B. 15 mins to build to a heavy deadlift C. 4 rounds for time of: 20 walking lunges @135/95 15 shoulder to overhead @135/95 10 deadlifts @135/95
