A. 3 rounds not for time of: 30 double unders 5 muscle ups 10 toes to bar *work on linking the toes to bar. These 10 should be unbroken. B. 4 sets of 3 rep snatch balance C. 4 rounds for time of: Run 400m 20 burpees 10 toes to bar 5 handstand push-ups
Workout Of The Day
AAJ WOD/Workout Tuesday 9/10/13
A. 6 sets to find your 5RM front squat B. 6 sets of 1.1.1 squat clean *10 seconds between reps C. 30 clean and jerks for time @135/95
AAJ WOD/Workout Monday 9/9/13
A. For time: Run 1 mile 10 snatches at 75% of your 1RM 5 muscle ups 10 snatches 5 muscle ups Run 1 mile
AllAroundJoe WOD Saturday 9/7/13
A. For time: Row 1000m 40 pull-ups 50 air squats Handstand walk 25m 50 air squats 40 pull-ups Row 1000m
AllAroundJoe WOD Friday 9/6/13
A. 20 mins to build to a heavy snatch B. 3 sets of snatch pulls @105% of 1RM snatch C. 3 rounds for time of: 30 wall balls 30 double unders Run 400m
AllAroundJoe WOD Wednesday 9/4/13
A. 20 mins to build to a heavy jerk (if you can’t drop weights do push presses) B. 5 rounds for time of: 10 push presses (from ground) @135/95 10 hang cleans @135/95 10 burpees over the bar C. 3 rounds of 20 GHD sit-ups Rest 2 mins between rounds/sets
