• Shawn Alfenito

WOD 12/28/2021



Achieve

Part A.

Push Jerk:

Work to a Heavy single (80-90%) then…

3x5 @60-65%


Part B.

15:00 AMRAP:

6 Pull-ups

9 Alt DB Snatch (50/35)

12 WB’s (20/14)

*Every 3rd min, stop and perform 40 Du’s/60 Singles, resume where you left off when you finish the ropes *Score is total rounds and reps.


Fit

Part A.

3 Rounds:

10 KB Squat Press outs

10 Situps

10/10 Donkey Kicks

100m Run


Part B.

15:00 AMRAP:

6 Ring Rows

9 KB Swings

12 WB’s

*Every 3rd min, stop and Row 12/10 calories Resume where you left off when you finish the row *Score is total rounds and reps.


59 views