A. 3 rounds not for time of: 2-5 muscle ups 30 second l sits 12 pistol squats B. 15 mins to build to a heavy clean C. 10 mins to build to a heavy jerk
Workout Of The Day
AAJ WOD/Workout Tuesday 10/15/13
A. 20 mins to build to a heavy snatch B. 4 rounds for time of: 10 handstand push-ups 20 walking lunges 30 double unders C. 20 mins of mobility
AAJ WOD/Workout Monday 10/14/13
A. 5 sets of 10 front squats Work heavier with each set. The last couple of sets should be at or near failure. B. 4 rounds for time of: 20 wall balls @20/14 20 pull-ups 20 burpees Get into a steady pace with this workout, and do your best to stick to that pace, avoiding […]
AAJ WOD/Workout Saturday 10/12/13
A. Run 800m easy B. 3 rounds for times of: Run 800m 10 hang squat cleans @135/95 20m of front rack walking lunges @135/95 Rest 5 mins between sets Notes: When you get to the hang squat cleans, try to do them unbroken. Then the same thing with the lunges. If you can’t, that’s fine, […]
AAJ WOD/Workout Friday 10/11/13
A. 10 mins to work to a heavy back squat Then 3 sets of 10 back squats @70% B. 60 seconds wall balls @20/14 60 seconds rest 60 seconds wall balls 60 seconds rest 60 seconds wall balls *try to keep moving the whole 60 seconds. C. 3 round for time of: 5 chest to […]
AAJ WOD/Workout Wednesday 10/9/13
A. 3 sets not for time of: 30 second l sits 30 double unders 3 skin the cats B. 4 sets of 3 snatch balances C. 3 rounds for time of: Row 500m Run 400m 25 burpees Notes: C is a cardio based workout. Go hard on the row, and see what you legs can […]
