A. Take 20 mins to build to 90% of your 1RM back squat B. 30 chest to bar pull-ups for time Rest 3 mins, then… C. 30 handstand push-ups for time
Workout Of The Day
AllAroundJoe WOD Friday 7/12/13
A. 15 mins to work to a heavy back squat B. Every other min on the min for 12 mins. 75% of your 1RM back squat x 5 reps C. 3 rounds for time of: 20 pull-ups 20 walking lunges @55/35 DB’s 20 push-ups
AllAroundJoe WOD Wednesday 7/10/13
A. 3 rounds not for time of: 3-4 muscle ups 30 double unders 5 candle sticks B. 3 round for time of: 30 kettlebell swings @55/35 30 double unders 10 handstand push-ups C. Row/run/swim 20 mins easy
AllAroundJoe WOD Tuesday 7/9/13
A. 5 rounds for time of: Run 400m or swim 200m 10 burpees 10 sit-ups Rest 5 minutes Run 1 mile for time or swim 800m for time
AllAroundJoe WOD Monday 7/8/13
A. 3 rounds not for time of: 10 chest to bar pull-ups – figure out what’s most effective for stringing these together (kipping or butterfly) 10 pistol squats 30 second l-sits B. 3 rounds for time of: 20 foot handstand walk 30 air squats 10 ground to overhead @95/65 Let me know your results.
AllAroundJoe WOD Saturday 7/6/13
A. 5 rounds for time of: 20m handstand walking 20 pistol squats Run 400m B. Mobilize
