A. 3 rounds not for time of: 15 push-ups 20 sqauts 15m handstand walking B. For time: Lunge 400m At the top of every min, 5 push-ups
Workout Of The Day
AllAroundJoe WOD Wednesday 7/3/13
A. Work to 90% of your 1RM front squat B. Deadlifts 3×75%, 2×80%, 1×90%, 1×90% C. For time: 15 deadlifts @275 20 box jumps 40 double unders Run 400m 15 deadlifts 20 box jumps 40 double unders Run 400m
AllAroundJoe WOD Tuesday 7/2/13
A. 3 rounds not for time of: 3-6 muscle ups (bar or rings) 6 candlesticks 30 second l-sits B. 6 sets of snatch pulls @105% of 1RM *use straps if you have them. C. 3 rounds for time of: Row 500m 10 handstand push-ups 15 ring dips
AllAroundJoe WOD Monday 7/1/13
A. 3 rounds not for time of: 15 push-ups 20 squats 60 plank B. for time: 50 back squats @135/95 25 pull-ups Rest 5 mins 50 front squats @95/45 25 pull-ups Rest 5 mins 25 air squats 25 pull-ups
AllAroundJoe WOD Saturday 6/29/13
A. 2 rounds not for time of: 50 double unders 30 second l sits B. For time: Row 1000m 30 kettle bell swings @55/35 20 double unders 10 toes to bar 50 air squats 40 push-ups 30 kettle bell swing 20 double unders 10 toes to bar
AllAroundJoe WOD Friday 6/28/13
A. 6 sets of 6 power hang snatches. Work up in weight, but focus on hip speed. B. 30 squat cleans for time @135/95 C. 6 sets of 3 push presses Rest 3 mins between sets
