A. 6 sets of cleans between 80-90% B. 1 min dihbke unders 1 min rest 1 min double unders 1 min rest 1 min double unders C. 30 DB snatches @50/30 20 man makers @50/30 10 Turkish getups @50/30
Workout Of The Day
AAJ WOD/Workout Tuesday 11/5/13
A. 20 mins to build to a heavy front squat B. 3 rounds for time of: 20 pull-ups 10 shoulder to overhead @135/95 5 body weight front squats from the ground C. Run for 20 mins easy
AAJ WOD/Workout Monday 11/4/13
A. 10 mins to work on a gymnastics weakness B. Work to a heavy snatch over 15-20 mins C. 4 round for time of: Row 500m 10 burpees 20 walking lunges @50/30 DBs
AAJ WOD/Workout Tuesday 10/29/13
A. 20 mins to work to a heavy clean and jerk. B. 3 rounds for time of: Run 400m 20 thrusters @115/75 20 pull-ups Rest 3 minutes between rounds C. 20 minute easy run/row
AAJ WOD/Workout Monday 10/28/13
A. 3 rounds not for time of: 10m handstand walking 3-5 muscle ups 10 GHD sit-ups B. 6 sets of 6 rep back squats C. 3 rounds for time of: 10 toes to bar 10 pull-ups 10 pistol squat 20 double unders
AAJ WOD/Workout Saturday 10/26/13
A. 20 mins to build to a heavy snatch B. 4 sets of snatch balance C. For time: 50 wall balls @20/14 40 double unders 30 back squats @135/95 20 kettlebell swings at 70/53 10 man makers @55/35 5 meters handstand walking 1 hill run Keep moving! 🙂
