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
Wedding WOD
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 Monday 8/19/13
A. 20 mins to build to a heavy 5 rep bench press B. 5 rounds for time of: Sprint 100m Handstand walk 10m 10 pistol squats Handstand walk 10m 10 pistol squats C. Row 2k for time
AllAroundJoe WOD Saturday 8/17/13
A. For time: 50 wall balls @20/14 40 chest to bar pull-ups 30 handstand push-ups 20 shoulder to overhead @135/95 10 kettle bell swings @70/50 100 double unders B. Mobility
AllAroundJoe WOD Friday 8/16/13
A. 3 rounds not for time of: 40 double unders 10m handstand walks 2-4 muscle ups B. 3 rounds for times of: Run 400m 10 squat cleans @135/95 20m walking lunges w/front rack 135/95 Rest 5 mins between rounds
AllAroundJoe WOD Wednesday 8/14/13
A. 3 rounds not for time of: 10 pistol squats 30 second l-sits 10m handstand walks B. 15 mins to work to a heavy squat clean C. 3 rounds for time of: 20 power cleans @135/95 15 box jumps @24/20 10 burpees
