• Shawn Alfenito

WOD 3/16/2021


Achieve

Part A.

Back Squats:

1x7 @60%

1x5 @65%

2x3 @70%


Part B.

On A 6:00 Running Clock:

30 Sit-Ups 30 Thrusters 75/45

200m Run

-Rest Remaining Time Until Start of Next Set-

On A 5:00 Running Clock:

30 Push-ups 30 Box Jumps

100m Run

-Rest Remaining Time Until Start of Next Set-

4:00 AMRAP:

3 Devils Press 50/35

6 DB Lunges (50/35)

9 Air Squats

*Score is total Rounds and reps from the AMRAP


Fit

Part A.

5 Sets:

5/5 Bulgarian Split Squats

8 DB Bent-over Rows


Part B.

On A 6:00 Running Clock:

30 Sit-Ups 30 DB Thrusters

200m Run

-Rest Remaining Time Until Start of Next Set-

On A 5:00 Running Clock:

30 Push-ups 30 Box Step ups

100m Run

-Rest Remaining Time Until Start of Next Set-

4:00 AMRAP:

3 Devils Press (30/25)

6 DB Lunges (30/25)

9 Air Squats

*Score is total Rounds and reps from the AMRAP

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