• Shawn Alfenito

WOD 1/13/2021


Achieve

Part A.

Deadlifts:

5X5 @80%

Between sets, 2-3 reps of:

Rope climbs/Floor-to-stand rope pulls

*can also use time to practice proper rope pin technique if you are wanting to learn/improve this skill


Part B.

Every 3:00 X 4 Rounds: 12/10 Cal Row

10 Push Press (95/65)

In remaining time,

Max Unbroken Hang Power cleans (95/65)

-Rest 1:00-


Fit

Part A.

Deadlifts:

5x10 (115/105)

Between sets, 2-3 reps of:

Rope climbs/Floor-to-stand rope pulls

*can also use time to practice proper rope pin technique if you are wanting to learn/improve this skillnbroken sets = 1 Round


Part B.

Every 3:00 X 4 Rounds: 200m Run

10 DB Hang clean and Press

In remaining time,

Ball Slams

-Rest 1:00-


74 views