“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)
Archive for the ‘WOD’ Category
“BFF”
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlifts 225/155
Strength:
Back Squat
3×5
-Then-
“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
Strength:
Strict Press
Build to a heavy single
-Then-
“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
Strength:
Snatch
Build to a heavy single
-Then-
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
“Kelly”
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
