• Shawn Alfenito

WOD 1/29/2020


Achieve


Part A.


Deadlifts:

Work up to your 90% then,

3x5 @80% of 1RM


Part B.


4 min EMOM:

4 Power snatches + 3 OHS 135/95

Rest 2 min,

4 min EMOM:

20 KB Swings

Rest 2 min,

4 Min EMOM:

15 Ball Slams 20/10

4 Min EMOM:

12 TTB


Fit


Part A.


Row Intervals:

500m Row

Rest 1 Min


Repeat 5 times, try and keep splits as close as

possible


Part B.


4 min EMOM:

8 Alt DB Snatches

Rest 2 min,

4 min EMOM:

20 KB Swings

Rest 2 min,

4 Min EMOM:

15 Ball Slams 20/10

4 Min EMOM:

15 V-UPS

60 views

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