A. 20 mins to work to a heavy snatch B. Back squats 75% x5, 80% x3, 85% x1, 90% x1, 95%+ x1 95%+ x1 C. 3 rounds for time of: Run 400m 10 handstand push-ups 20 burpees
Wedding WOD
AAJ WOD/Workout Monday 12/30/13
A. 3 rounds not for time of: 6 muscle ups 12 pistol squat 10 toes to bar B. 5 set of squat cleans x 2 between 75-85% C. 15 min AMRAP of: 10 power cleans @135/95 15 pull-ups 20 lunges
AAJ WOD/workout Saturday 12/28/13
3 rounds for time: Run 800m 20 kettlebell swings @53/35 30 double unders 40 air squats
AAJ WOD/workout Friday 12/27/13
A. 20 mins to build to a heavy back squat B. 15 mins to build to a heavy snatch C. 4 sets of snatch balance D. 4 round for time of. 10 dumbbell thrusters @45/25 15 deadlifts @135/95 20 pull-ups
AAJ WOD/workout Wednesday 12/25/13
12 days of Christmas at-home 1 – run 200 meters 2 – handstand push-ups or 20 second handstand hold 3 – jumping jacks 4 – push-ups 5 – mountain climbers 6 – tuck jumps 7 – sit-ups 8 – burpees 9 – air squats 10 – jumping lunges 11 – dips 12 – pistol squats
AAJ WOD/workout Tuesday 12/24/13 Off
Day off
