WOD
01 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 March 2019

A. Warm up drills for running and teaching how to run the best way with odd objects.

our own...

Benchmark: "The Buddy Odd Run"

CrossFit Amsterdam's Benchmark: "The Buddy Odd Run"

For time:
800 m. Buddy Carry (anyhow)
400 m. Buddy Run - Backwards (tied together)
400 m. Buddy Run holding 1 Sandbag together and both Buddies holding individualy 1 Bumperplate (15/10 kg) in pinchgrip in the other hand.  
800 m. Buddy Run with Jerrycan 3/4 filled up with water
400 m. Buddy Run with Log
400 m. Buddy Run - Backwards (tied together)
800 m. Buddy Carry (anyhow)

LET’S GET PHYSICAL

Strongman: 2 March 2019


A. Power Snatch
3-5 | 2 | 2”

B. Back Squat
3 | 5 | 3” in tempo C-1-X-1

C. Chesticles
EMOM till failure!
Perform 1 Rep of Bench Press @60/ 35 kg

note: add 5/ 2.5 kg every minute until minute 9, after that start adding 2,5 kg every minute until faillure!