• Shawn Alfenito

WOD 5/25/2021


Achieve

Part A.

Back Squats:

3x6 @55-60%

2x5 @65-70%

1x4 @75-80%


Part B.

4 Rounds for Time:

10 Hang Power Snatch 95/65

2 KB Turkish Get-ups (R-Arm)

10 Russian Twists (45/25)

2 KB Turkish Get-ups (L-Arm)

10 OHS 95/65


Fit

Part A.

4 Rounds; 2:00 on, 2:00 off

Alternate

:30 max Cal Row

:30 max ball slams

:30 max Pistols/Air Squats

:30 max DU’s or singles


30 seconds at each station, rest at the end of every 2:00 round. Try to keep effort consistent and push your intensity as much as can be sustained through all rounds


Part B.

For Time:

400m Run

20 Alt DB Snatch

20 Mountain Climbers

6 Push Ups

400m Run

15 Alt DB Snatch

15 Mountain Climbers

6 Push ups

400m Run

10 Alt DB Snatch

10 Mountain Climbers

6 Push ups

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