• Shawn Alfenito

WOD 10/5/2020


Achieve

Part A.

Deadlifts:

15 minutes to achieve a new 1RM!

Finish out the cycle with a new PR!


Part B.

“Short Chief”

4 Rounds:

3:00 AMRAP, 1:00 rest

3 Power cleans 135/95

6 Push-ups

9 air squats

Get as many reps as possible in 3 Min, then rest for 1 Min. Repeat 4 rounds for total reps.


Fit

Part A.

3 sets of:

10 Deadlifts (DB or Barbell)

19 Bent Over Rows

10 V-ups

200m Run


Part B.

4 Rounds:

3:00 AMRAP, 1:00 rest

3 DB Devil Press

6 DB Power Cleans

9 Air Squats

Get as many reps as possible in 3 Min, then rest for 1 Min. Repeat 4 rounds for total reps.

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