• Shawn Alfenito

WOD 4/26/2021


Achieve & Fit

Part A.

HIIT Intervals:

4 Rounds:

Alternate

:30 max Cal Row

:30 max ball slams

:30 max Pistols/Air Squats

:30 DU’s or Singles

-Rest 1:00-

*Go through all four movements over 2:00, then Rest 1:00.

Try to keep effort consistent and push your intensity as much as can be sustained through all rounds


Achieve

Part B.

4 Rounds for Time:

8 Hang Power Snatch 95/65

3 KB Turkish Get-ups (R-Arm)

200m Run

3 KB Turkish Get-ups (L-Arm)

8 OHS 95/65

*No prescribed weight for Turkish getups, just practice technique and positions .


Fit

Part B.

For Time:

800m Run

20 Alt DB Snatch

20 Tuck Jumps

15 Push Ups

400m Run

15 Alt DB Snatch

15 Tuck Jumps

15 Push ups

200m Run

10 Alt DB Snatch

10 Tuck Jumps

10 Push ups


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