WORKOUTS

“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!

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“Experiment IV”

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

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“Experiment 2”

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

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“Experiment 1”

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

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“Rattlesnake voodoo press”

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.

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“Mopping”

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

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