“Murph” Run 1 mile 100 pulls up 200 push-ups 300 squats Run 1 mile *wear a 20lb weight vest if you have one. **you can break the movements up any way that you’d like.
Wedding WOD
AllAroundJoe WOD Saturday 5/25/13
A. 20 mins to build to a heavy snatch B. 4 rounds of: Hill run 10 overhead squats @115/75 15 power cleans @115/75 20 deadlifts @115/75 *keep perfect back position at all times
AllAroundJoe WOD Friday 5/24/13
A. 3 rounds for time of: Run 400m 10 toes to bar 15 hand release push-ups B. 3 rounds for time of: Row 500m 10 handstand push-ups 20 double unders C. 3 rounds for time of: 20 double unders 15 kettle bell swings @55/35 10 burpees
AllAroundJoe WOD Wednesday 5/22/13
A. 3 rounds not for time of: 4-6 muscle ups or progressions 3 Skin the cats 6 turkish get ups B. 4 rounds for time of: 10 overhead squats @95/65 10 toes to bar 10 power cleans @95/65 10 pull-ups Daily Motivation Getting a good workout is 50% mental, so watch or listen to […]
AllAroundJoe WOD Tuesday 5/21/13
A. 3 rounds for times of: 12 handstand push-ups 30 double unders Rest 2 mins B. 15 mins to work to a heavy push press C. 3 rounds for time of: Row 600m 10 shoulder to overhead @115/75 20 burpees over the bar Burpees feel hard, but keep yourself quick.
AllAroundJoe WOD Monday 5/20/13
A. 3 rounds not for time of: 6-10 chest to bar pull-ups 10 pistol squats 30 second l-sits B. 6 sets of 8 reps of back squats -work heavier each set C. 4 round for time of: 15 jumping body weight squats 20 pull-ups 10 toes to bar Push yourself and let me know how […]
