• Shawn Alfenito

WOD 1/27/2020


Achieve


Part A.


Back Squats

Total load:


10-8-6-4-2


Final Week, Go big!


Part B.


AMRAP:

4:00/2:00 x 4 Rounds


10 Alt DB snatch 50/35

8 DB Push Press 50/35 (each arm)

50 DU’s

10 DB Front Squats

5 CTB pull-ups, or hardest PU progression


pick up where you left off each round. Score is Total Reps (1 Round = 83 reps)


Fit


Part A.


Every 3 minutes for 15 minutes:


100m Run

15 Air squats

10 KB swings

20 DUs


Part B.


AMRAP:

4:00/2:00 x 4 Rounds


10 Alt DB snatch 50/35

8 DB Push Press 50/35 (each arm)

250m Row

10 DB Front Squats

10 Hand Release Push-ups


pick up where you left off each round. Row is 1 rep, 1 round = 39 Reps

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