A. Warm up B. For time: 50 air squats 40 pushups 30 handstand pushups 200 double unders 1000m row
Workout Of The Day
AAJ WOD/Workout Friday 1/10/14
A. 6 sets of hang snatch plus snatch plus overhead squat B. 3 rounds for time of: 15 chest to bar pullups 20 pushups 20 lunges C. 50 pullups for time
AAJ WOD/Workout Wednesday 1/8/14
A. 15 mins to work to a heavy clean and jerk B. 10 mins to work to a heavy bench press C. 4 rounds for time of: 20 pullups 10 deadlifts @225/135 5 muscle ups
AAJ WOD/Workout Tuesday 1/7/14
A. 3 rounds not for time of: 10m handstand walking 4-6 muscle ups B. 20 mins to work to a heavy back squat C. 3 rounds for time of: Run 400m 10 burpees 20 wall balls @20/14
AAJ WOD/Workout Monday 1/6/14
A. 20 mins to build to a heavy snatch B. 5 rounds for time of: Row 500m 5 power snatches @135/95 C. 3 rounds not for time of: 10 toes to bar 10 back extensions
AAJ WOD/Workout Saturday 1/4/14
A. 15 mins to work to a heavy front squat B. 20 mins to work to a heavy clean and jerk C. For time: Run 1 mile 75 wall balls @20/14 Row 1000m 50 back squats @115/75 (from ground)
