• Shawn Alfenito

WOD 1/6/2021


Achieve

Part A.

5 Rounds

Bear Complex X 7 unbroken Sets:

(Power Clean, Front Squat, Push Press, Back Squat, Push Press)

*All movements combined/unbroken = one set, 7 unbroken sets = 1 Round

Add weight each round


Part B.

Every 4:00 x 4 Rounds 300m Run Then in the remaining time... AMRAP of: 10 Pistols (Scale using a box or 15 air squats) 8 Power Cleans (135/95)

*This workout has NO built in rest. Pace yourself accordingly!

Fit

Part A.

5 Rounds

Bear Complex (Empty Barbell)

7 unbroken Sets:

(Power Clean, Front Squat, Push Press, Back Squat, Push Press)

*All movements combined/unbroken = one set, 7 unbroken sets = 1 Round


Part B.

4 Rounds for Time: (16:00 cap)

20 Alt DB Snatch

20 Squat Jumps

20 Wall Balls

200m Run


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