A. Every other min for 20 mins Clean & jerk x 1 rep @85-90% B. 4 sets of drop snatch C. For time: 40 wall balls @20/14 30 double unders 20 chest to bar pull-ups 10 body weight squat cleans 500m rown
Wedding WOD
AAJ WOD/Workout Wednesday 12/11/13
A. 3 rounds not for time of: 10m handstand walking 30 seconds l-sit hold 5 chest to bar pull-ups B. 15 mins to build to a heavy split jerk C. 3 rounds for time of: 20 shoulder to overhead @115/75 20 walking lunges @115/75 Row 500m
AAJ WOD/Workout Tuesday 12/10/13
A. EMOTM for 10 mins of: Snatch x 1 rep @80-85% B. 3 rounds for time of: 4 muscle ups 8 burpees C. 3 rounds for time of: 8 pull-ups 16 push-ups
AAJ WOD/Workout Monday 12/9/13
“The Jingle Bells” Workout 3 rounds for time of: 20 deadlifts @255/165 20 DB thrusters @45/25 20 body weight bench presses 20 kettlebell goblet squats @70/53 [inf_infusionsoft_inline optin_id=”optin_3”] Affiliate Disclosure
AAJ WOD/Workout Saturday 12/7/13
Goals week Max muscle ups Max distance handstand walk 3 rounds for time of: Run 400m 10 burpees 10 pull-ups 4 muscle ups
AAJ WOD/Workout Friday 12/6/13
Goals week 20 mins to find a new 1RM snatch 20 mins to find a new 1RM back squat Run or row or swim for 20 mins at a pace that feels good
