• Shawn Alfenito

WOD 10/23/2020

Achieve & Fit

Part A.

HIIT Intervals:

4 Rounds; 2:00 on, 2:00 off


:30 max Cal Row

:30 max ball slams

:30 max Pistols/Air Squats

:30 max mountain climbers

Try to keep effort consistent and push your intensity as much as can be sustained through all rounds


Part B.


4 Rounds for Time:

10 Hang Power Snatch 95/65

3 KB Turkish Get-ups (R-Arm)

200m Run

3 KB Turkish Get-ups (L-Arm)

10 OHS 95/65

*No prescribed weight for Turkish getups, just practice technique and positions


Part B.

For Time:

800m Run

20 Alt DB Snatch

20 Tuck Jumps

6 Push Ups

400m Run

15 Alt DB Snatch

15 Tuck Jumps

6 Push ups

200m Run

10 Alt DB Snatch

10 Tuck Jumps

6 Push ups