• Shawn Alfenito

WOD 2/22/2021


Achieve

Part A.

400m then,

3 Rounds of:

10 Russian Twists

10 OH Plate Lunges

10 Squat press outs w/plate

Then,

400m Run

*Each Run is done once. Squat press out = squat holding plate at chest, extend arms straight out and back in then Stan back to start position.

Part B.

For Time: 9 Power Cleans (115/75)|(85/55) 12 Front Squats (115/75)|(85/55)

15/12 Cal Row 12 Power Cleans (115/75)|(85/55) 12 Lunges (115/75)|(85/55)

15/12 Cal Row 15 Power Cleans 12 SDHP (115/75)|(85/55)

15/12 Cal Row


Fit

Part A.

400m then,

3 Rounds of:

10 Russian Twists

10 OH Plate Lunges

10 Squat press outs w/plate

Then,

400m Run

*Each Run is done once. Squat press out = squat holding plate at chest, extend arms straight out and back in then Stan back to start position.


Part B.

For Time: 15 KB Swings

12 Goblet Squats

15/12 Cal Row 21 KB Swings

12 KB Lunges

15/12 Cal Row 27 KB Swings 12 KB SDHP

15/12 Cal Row

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