• Shawn Alfenito

WOD 11/14/19


Achieve 

Strength

Push press + Push jerk @50% of clean and jerk 

1 set of 3+1

1 set of 3+2 

1 set of 3+3

1 set of 3+AMRAP unbroken 

- increase 5-10 lbs from last week Conditioning 

20 min AMRAP 

10 front rack lunges (95/65)

10 thrusters 

10 t2b

100 m run 

Fit 

Intervals

EMOM for 12 min alternate 

15 kb Hip bridges 

15 hollow rocks 

15 squat jumps 

 Conditioning 

20 min AMRAP 

10 dB front rack lunges 

10 dB thrusters 

10 knee raises 

100 m run 

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