• Shawn Alfenito

WOD 3/4/19


Achieve

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.


Fit

Part 1

10 min AMRAP

10 burpees

10 DB snatches left arm (50/35)

10 DB snatches right arm

- rest 5 min after cap

Part 2

EMOM for 10 min

15 air squats + 10 sit ups

- rest 5 min after cap

Part 3

10 min AMRAP

20 kb swings (53/35)

10 push ups

20 bicycle crunches


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