A. 2 sets not for time of: Max muscle ups 10 pistol squats 10m handstand walk B. Work up to 85% of your 1RM back squat. Then perform one set of max reps at 70%. C. 4 rounds for time of: 10 ring rows 20 walking lunges @50/30 DBS
Workout Of The Day
AAJ WOD/Workout Saturday 1/18/14
A. 20 mins to work up to a heavy snatch B. 3 rounds for time of: Hill run 10 deadlifts @135/95 10 back squats 10 ring rows 10 ring dips
AAJ WOD/Workout Friday 1/17/14
A. 3 rounds not for time of: 10 toes to bar 10 chest to bar pullups 10 pistol squats B. 3 rounds for time of: Row 500m 20 front rack lunges @115/75 15 power cleans 10 burpees over the bar
AAJ WOD/Workout Wednesday 1/15/14
A. 6 sets of hang clean + clean + front squat B. 25 min AMRAP of: 25 pushups 10 handstand pushups 35 air squats 15 situps 50 walking lunges
AAJ WOD/Workout Tuesday 1/14/14
A. 5 sets to work up to 90% of your 1RM back squat Then perform 2 max rep sets at 80% with 4 mins rest B. 4 sets of push press + jerk C. 5 rounds for time of: 2 muscle ups 4 shoulder to overhead @135/95 6 pistol squats 20 double unders
AAJ WOD/Workout Monday 1/13/14
A. 6 sets of hang snatch + snatch + overhead squat B. 3 rounds for time of: Run 400m 20 burpees C. 3 rounds for time of: 15 wall balls @20/14 10 pullups
