A. 20 mins to work to a heavy snatch B. 15 mins to work to a heavy front squat C. 3 rounds for time of: 10 toes to bar 10 pistol squats @20/10 DB 10 handstand push-ups
Wedding WOD
AllAroundJoe WOD Saturday 8/2/13
A. Bodyweight back squat x 30 reps Rest 3 mins B. Row 1000m for time Rest 3 mins C. 50 pull-ups for time Rest 3 mins D. Run 1 mile for time Get After It!
AllAroundJoe WOD Friday 8/1/13
A. 20 mins to build to a heavy back squat B. EMOTM for 10 mins 1x snatch 55% 60% 65% 70% 75% 80% 85% 90% 90%+ 90%+ C. 3 rounds for time of: 10 burpees 10 push-ups 5 muscle ups 5 dips Let me know how the snatches went. Send videos if you have them.
AllAroundJoe WOD Wednesday 7/31/13
A. 3 rounds not for time: 4-6 muscle ups 30 double unders 30 second l-sit B. For time: Run 1 mile 20 lunges @115/75 – back rack from ground 10 squat snatches @115/75 Run 1 mile How do those glutes feel? 😉
AllAroundJoe WOD Tuesday 7/30/13
A. 5 sets of push press B. 5 sets of push jerks C. 3 rounds for time of: Row 500m 15 shoulder to overhead @95/65 10 burpees Have you read my Reebok Oly Lifter review? Click here to read
AllAroundJoe WOD Monday 7/29/13
A. 5 sets of front squats B. 3 rounds for time of: 10 power cleans @135 10 chest to bar pull-ups C. 3 rounds for time of: Run 400m 30 kettle bell swings @55/35 30 double unders What did you think of the CrossFit Games?
