A. 6 sets of 5 reps squat snatches @45. Get low fast!\ B. Safely work up to at 3 rep overhead squat in 5 sets C. 3 rounds for time of: 15 overhead squats @95/65 Run (or row) 300m
Wedding WOD
AllAroundJoe WOD Wednesday 6/12/13
A. 10-15 minutes to build to a heavy bench press *have a spotter! B. For time: 50 walls balls @20/14 50 double unders 50 toes to bar 50 burpees
AllAroundJoe WOD Tuesday 6/11/13
A. 15 mins to build to a heavy front squat B. 10 minute AMRAP of: 10 DB lunges at 45/25 10 handstand push-ups *on the top of every minute do 10 double unders C. For time: 30 power cleans @135/95
AllAroundJoe WOD Monday 6/10/13
A. Deadlifts for max reps at the following percentages 75%, 80%, 85%, 90% Rest 3 mins between sets *If you can’t keep your back flat the set is over. B. 3 rounds for time of: 10 toes to bar 10 pull-ups 10 burpees C. Row 3k for time Question Can you go faster if you […]
AllAroundJoe WOD Saturday 6/8/13
A. CrossFit Regionals workout 5 21-15-9 of: Deadlifts @315/225 (don’t hurt your back, scale this if you need to) Box jumps 30/24 B. 3 rounds for time of: Row 500m 15 handstand push-ups Have Fun!
AllAroundJoe WOD Friday 6/7/13
A. 20 mins to work to a heavy clean (if you can drop. If not, do a power clean) B. For time: Run 400m 30 toes to bar 40 wall balls 50 double unders 60 kettle bell swings @55/35 Run 800 *this is only one time through. See if you can go unbroken. Daily Motivation […]
