• Shawn Alfenito

WOD 2/6/19


Achieve

Strength Intervals

EMOM for 4 min

3 cleans @80%

EMOM for 4 min

2 cleans @85%

EMOM for 4 min

1 clean @90%

Conditioning

12 min AMRAP

3 squat cleans (155/105)

3 HSPU

100 m run

3 squat cleans

6 HSPU

100 m run

3 squat cleans

9 HSPU

100 m run

- continue to increase HSPU by 3. Post Total reps, run counts as 1



Fit

Intervals

EMOM for 12 min alternate

15/12 cal row

12 wall balls

9 k2e

Conditioning

12 min AMRAP

3 DB squat cleans

3 push ups

100 m run

3 DB squat cleans

6 Push ups

100 m run

3 DB squat cleans

9 push ups

100 m run

- continue to increase push ups by 3. Post Total reps, run counts as 1

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