A. 20 mins to build to a heavy back squat B. 15 mins to build to a heavy clean and jerk C. For time: 30 back squats @135/95 (from ground) 20 ground to overhead @135/95 10 muscle ups
Workout Of The Day
AllAroundJoe WOD Wednesday 8/7/13
A. 3 rounds for time of: Run 400m 10 chest to bar pull-ups 10 power cleans @135/95 B. Row 2000m for time C. 3 rounds for time of: 10 pull-ups 15 pus-ups 20 squats
AllAroundJoe WOD Tuesday 8/6/13
A. 3 rounds not for time of: 40 double unders 4-5 muscle ups 10m handstand walking B. 15 mins to work to a heavy bench press C. 4 rounds for time of: 3 muscles ups 30 double unders 20 kettle bell swings at 60/40
AllAroundJoe WOD Monday 8/5/13
A. 20 mins to work to a heavy snatch B. 15 mins to work to a heavy front squat C. 3 rounds for time of: 10 toes to bar 10 pistol squats @20/10 DB 10 handstand push-ups
AllAroundJoe WOD Saturday 8/2/13
A. Bodyweight back squat x 30 reps Rest 3 mins B. Row 1000m for time Rest 3 mins C. 50 pull-ups for time Rest 3 mins D. Run 1 mile for time Get After It!
AllAroundJoe WOD Friday 8/1/13
A. 20 mins to build to a heavy back squat B. EMOTM for 10 mins 1x snatch 55% 60% 65% 70% 75% 80% 85% 90% 90%+ 90%+ C. 3 rounds for time of: 10 burpees 10 push-ups 5 muscle ups 5 dips Let me know how the snatches went. Send videos if you have them.
