A. 20 mins to build to a heavy front squat B. 15 mins to build to a heavy clean C. 20 min AMRAP of: Start clock, and then there’s a buy in of 150 wall balls @20/14 Then.. 20 pull-ups 10 handstand push-ups 50 double unders
Workout Of The Day
AllAroundJoe WOD Monday 9/2/13
A. 3 rounds not for time of: 2-4 muscle ups 4-8 pistol squats 5-10 toes to bar B. Hot Shot HERO WOD 6 rounds for time of: 30 air squats 19 power cleans @135/95 7 strict pull-ups 400m run
AllAroundJoe WOD Saturday 8/31/13
A. 3 rounds not for time of: 10 pistol squats 20m handstand walking B. for time: 75 double unders 50 burpees 25 push presses @135/95 Row 1000m C. Set goals for next 3 months
AllAroundJoe WOD Friday 8/30/13
A. 20 mins to build to a heavy back squat B. 15 mins to build to a heavy jerk – if you don’t have bumper weights do push presses C. 4 rounds for time of: Run 400m 25 wall balls @20/14 10 HSPU’s 10 pull-ups
AllAroundJoe WOD Wednesday 8/28/13
A. 3 rounds not for time of: 4-6 muscle ups 40 double unders 10 toes to bar B. 6 sets of snatches 1.1 (10 seconds between sets) *work up to around 85% of 1RM C. 4 rounds for times of: 4 muscle ups 4 power snatches @135/95 8 HSPU’s Rest 3 mins between rounds
AllAroundJoe WOD Tuesday 8/27/13
A. EMOTM for 10 mins do 1 weighted pull-up B. Buy in: 50 wall balls @20/14 Then 3 rounds of: 15 chest to bar pull-ups 15 burpees C. 3 rounds not for time of: 15 GHD sit-ups 15 GHD hip extensions
