A. 15 mins to work to a heavy clean and jerk B. 10 mins to work to a heavy bench press C. 4 rounds for time of: 20 pullups 10 deadlifts @225/135 5 muscle ups
Wedding WOD
AAJ WOD/Workout Tuesday 1/7/14
A. 3 rounds not for time of: 10m handstand walking 4-6 muscle ups B. 20 mins to work to a heavy back squat C. 3 rounds for time of: Run 400m 10 burpees 20 wall balls @20/14
AAJ WOD/Workout Monday 1/6/14
A. 20 mins to build to a heavy snatch B. 5 rounds for time of: Row 500m 5 power snatches @135/95 C. 3 rounds not for time of: 10 toes to bar 10 back extensions
AAJ WOD/Workout Saturday 1/4/14
A. 15 mins to work to a heavy front squat B. 20 mins to work to a heavy clean and jerk C. For time: Run 1 mile 75 wall balls @20/14 Row 1000m 50 back squats @115/75 (from ground)
AAJ WOD/Workout Friday 1/3/14
A. 6 sets of hang snatch + snatch + overhead squat B. 3 sets of snatch grip halting deadlift @105% of your snatch C. 6 min AMRAP of: 8 power snatches @115/75 4 muscle ups 20 double unders D. 6 min AMRAP of: 8 chest to bar pull-ups 4 handstand pushups at deficit of 6/3 […]
AAJ WOD/Workout Wednesday 1/1/14
Happy New Years A. 15 mins to work to a heavy jerk B. 5 sets of push press working up in weight C. 5 rounds for time of: Row 500m 20 shoulder to overhead @115/75 40 double unders ***Write down you new 3 month goals*** Post them if you’d like.
