“Alzheimer’s Benefit WOD”
“65 Seconds”
*Every 65 seconds someone develops Alzheimer’s.
32 min AMRAP
Working in teams of 2, each movement splitting reps as needed with only one partner working at a time.
65 Double-unders
65 DB single arm push press 55/35
65 Goblet squat 55/35
65 pull ups
65 KB swings 55/35
65 Power clean 95/65
65 weighted DB step up+over 55/35
65 floor chest press 95/65
65 cal row
65 sec weighted plank together!

2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)

Lift/Skill: 10 min emom
Even:3pj+1j @65% (of pj)
Odd: single leg Dl 10 each side

Wod:
25 wall ball
Single arm OH WALKING LUNGE X 50’ (50/35)
10 burpees

15 min amrap

Conjugate:
2rm dl
Drop 10-15% 4sx3r
Single leg DL land mine 4sx10r
Walking kettle bell lunges 4sx20r
Good mornings 3sx20r

Lift/skill: 10 min emom
Even: Dl x5@65% Odd:pull-up/mu 10/3-5

Wod: 8 min amrap
200 m run
50 double under
15 ttb
Into:
10 min to establish HS CLEAN AND JERK

CONJUGATE:
20 min amrap
2 cleans + 1 muscle up or 5c2b pull-up

Lift/skill: 10 min emom
Even: 5 Bench press @65% odd: 1 rope climb

Wod:
3 rounds of:
Power cleans x 15 95/65-75/55
Box jumps x 10
Burpees x 5
Into
100 single arm snatch (alt)

Conjugate:
Bench press 2rm
Drop 10-15% 5sx2r
Arse whisper kick backs 4sx8-12r
Banded Dumbell row 4sx10r
Banded pull downs 100r (heavier band)

Shoulder buyout:
Flat straight arm rear-delt flys 5sx10ea

Lift: 10 min emom
Even: 5 BS 65% odd:5/10/30’
strict/kip/walk HSPU

Wod:
Row 500m
Then: 5r of
10 thrusters 95/65-75/55
10 c2b pull-ups
Then:
Row 500m

Conjugate:
2rm back squat
Drop 10-15% 5sx2r
3sx10r banded deadlift @50%
Single leg step up. 4sx10 each leg
Hip extension ghd 5sx10r

Core buy out: 75 v-ups

One round each partner:
Partner A
400M Run
Partner B
AMRAP Hang Power Cleans + Jerks until Partner A returns. (135/95, 95/65)
Switch.

One round each partner:
Partner A
400M Run
Partner B does
AMRAP Back squats until Partner A returns. (135/95, 95/65)
Switch.

One round each partner:
Partner A
400 M Run
Partner B
AMRAP Double unders until Partner A returns.
Switch.

One round each partner
Partner A
400 M Run
Partner B
AMRAP Burpees until Partner A returns.
Switch.

If above is completed in less than 26 minutes, start over and continue until the 26-minute cap.

Wod:
3 Rounds for Time
50 calorie Assault Air Bike/Erg
50 Wall Ball Shots (20/14 lb)

Lift: HS FRONT SQUAT

WOD: 16 min emom
Even min: 10 ps
Odd min: 10 box jumps
95/65-75/55

Conjugate:
2rm deadlift
Drop 10-15% 5sx2r
Front squat 5sx5rm
Seated kettle bell deadlifts 4sx10r
Banded good mornings 5sx10r
200 walking lunges + weight

Core buy out:
Oblique crunch 2sx50 each side

Lift: HS CLEAN AND JERK

WOD: 135/95-95/65
30 pc
30 burpees
30pj
1rft

Conjugate:
225/155-155/105
2 cleans
15 min emom