A. 3 rounds not for time of: 30 seconds l sits 10 toes to bar 10m handstand walking B. EMOTM for 12 mins… snatch %’s: 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100+, 100+ C. 3 rounds for time of: Row 1000m 5 snatches @80% of 1RM 10 burpees over the bar […]
Wedding WOD
AAJ WOD/Workout Tuesday 11/26/13
A. 6 sets of 3 rep push press *find todays 3 rep max B. 15 mins to work to a heavy power clean C. For time: 30 kettlebell snatches @53/35 20 chest to bar pull-ups 10 cleans @205/155 Pay what you want
AAJ WOD/workout Monday 11/25/13
A. 5 sets of snatch balance + overhead squat B. Front squats 75%x5, 85%x3, 95%x1, 80%x5, 80%x5, 80%x5 C. 3 rounds of: Run 400m 8 muscle ups 10 pistol squats 12 kettlebell swings @70/53 Pay what you want
AAJ WOD/workout Saturday 11/23/13
A. 20 mins to build to a heavy snatch B. 6 min AMRAP of: 5 snatches @135/95 10 toes to bar C. 6 min AMRAP of: 10 handstand push-ups 10 lunges @135/95
AAJ WOD/workout Friday 11/22/13
A. 20 mins to build to a heavy clean B. Six sets of 10 rep back squats C. 6 min AMRAP of: 15 thrusters @95/65 15 pull-ups
AAJ WOD/workout Wednesday 11/20/13
A. 20 mins to work to a heavy jerk B. 3 rounds for time of: 10 toes to bar 20 double unders Rest 5 mins C. 3 round for time of: Row 250m 20 shoulder to overhead @95/65
