10 rounds of: Swim 25 meters 30 air squats 15 push-ups We did this workout dock-to-dock in a lake, but you could adjust the distance, and do 1 lap between the work. It was really fun to do this on floating docks, because the dock was moving as we were doing the squats and push-ups. […]
Workout Of The Day
E&J WOD: Saturday 7/1/17
Teams of 2 1. 4 rounds each (1 full round, then switch) 10 shoulder to overhead @105/85* 20 toes to bar 50′ overhead DB lunge (switch arms at 25′) *Weight increases 20/10 pounds each round Rest 2 minutes 2. 8 minutes to find a 1RM clean Rest 2 minutes 3. 75 snatches at 95/65 – […]
AAJ WOD/workout Saturday 1/25/14
A. 3 rounds not for time of: 3-5 muscle ups 30 sec l sit 10m handstand walk B. 12 min running clock 21-15-9 of Thrusters @95/65 Pull-ups Then with same bar work to a heavy snatch with remaining time C. 2 mins of max dips
AAJ WOD/workout Friday 1/24/14
A. 3 rounds for times of Run 800m 30 kettle bell swings @53/35 Rest 5 mins B. 3 rounds not for time of: 10 butterfly chest to bar pull-ups 10 box jumps @30/24 10 GHD sit-ups
AAJ WOD/workout Wednesday 1/22/14
A. 6 sets of high hang snatch + mid hang snatch + snatch B. Row 500m 20 burpees over the erg 40 double unders Rest 3 mins 10 power snatches @135/95 20 burpees over the bar Rest 3 mins 40 double unders 20 burpees over the erg Row 500m
AAJ WOD/workout Tuesday 1/21/14
A. 20 mins to work to a heavy clean and jerk B. 2 rounds for time of: 20 toes to bar 20 pull-ups C. 4 mins of max rep hand release push-ups
