WOD
“Amarula Sun”
100-200-300-400-500-600-700-800-900-1000 Meter Run
20-18-16-14-12-10-8-6-4-2 Clean and Jerks
Post Time to Comments.
httpv://www.youtube.com/watch?v=kvOudqm5z5o
WOD Guidance & Goals:
Run 100 meters, when you come back do 20 db clean and jerks (10 per side or 10 with a barbell). The next round add 100 meters to the run and decrease clean and jerks by 2 reps until you’ve completed 1000 meters and 2 clean and jerks. Scale running to rowing or flights of stairs (2 flights = 100 meters). Target 35 minutes. 45 min cap.
Db/Kb: 50/35
Barbell: 135/95
34:26- stairs/25#
Ps that’s 110 flights of stairs
38:56 (135#) – 3.42 total miles ran during WOD
34:10
95# barbell
40 something :30. I don’t remember. 55#
43:14
rounds 1 and 2 #75, rounds 3-4 #80, 5-10 #85
runs were 100/200/300/400/500/400/750/750/450/750
Runs felt AWFUL – I really need to clean up my diet. lifting felt good.
38:57 @ 115# BB
40:07 with 75#bb (3:34 miles in total)
running felt awful … i guess too much wine
43:24 25#
Just over 45 min. 35# db
38:12 25#db
Rahul : 43:52 30#db
35:02
135#
54:02 65# BB 3.42 mile run total
Runs were suuuuper slow
42:46
65#barbell
(limited plate options+been months since I’ve done a jerk)
Holy hot. Why did I wait until 11:15?!
Took about 15 min before warmup to measure/plan all the runs! But now I know my neighborhood distances down to the meter!
41:19
20#
3.69 miles acc to my watch
26:43 95# bb, 15 20” box jumps in between each (no runs)
Hatch week 7 day 2
42:50
95# bb
reverse order
Capped it at an hour. 7 rounds. 2800m, 15#. Should have done the longer runs first so I would have gotten them in.
39:31 20# db / row instead of runs.
Just under an hour
25#
Mid day heat was brutal
41:12 20# 3.8 miles total according to my watch