• Shawn Alfenito

WOD 5/12/2021


Achieve

Part A.

Back Squat:

2-4-6-8-10

Try and exceed your total from last week This is the final week.


Part B.

Every 4:00 X 3 Rounds:

5 Devils Press (50/35)

8 Step Back Lunges (95/65) *Back or Front rack

8 Ground to Overhead (95/65)

Max Cal Row in remaining time

-Rest 1:00-

Score is your total Calories over all three rounds


Fit

Part A.

4 Sets:

10 DB Squats

10 Bent-over Rows (Bar or DB)

Perform both movements as a superset

Run 200m between sets, If its raining sub for Bike or Row


Part B.

Every 4:00 X 3 Rounds:

5 Devils Press

8 Empty Bar Step Back Lunges *Back or Front rack

8 Burpees

Max Cal Row in remaining time

-Rest 1:00-

Score is your total Calories over all three rounds

52 views