• Shawn Alfenito

WOD 5/7/2021

Updated: May 7


Achieve

Part A.

Every 3:00 x 6 rounds:

2 rounds of Cindy

(5 pull ups, 10 push-ups, 15 air squats)

200m Run


Part B.

3:00 AMRAP:

Max Effort Back Squats (115/75)

No rack, all done from the floor

-Rest 2:00-

3:00 AMRAP:

Max Effort Burpees

-Rest 2:00-

3:00 AMRAP:

Snatch (115/75)

*score is total reps from all 3 AMRAPS.


Fit

Part A.

Every 3:00 x 6 rounds:

2 rounds of Cindy

(5 pull ups, 10 push-ups, 15 air squats)

200m Run

Part B.

Total Reps in 12 min:

2 cleans DB Thrusters

2 burpees

3 DB Thrusters

3 burpees

Continue adding 1 rep each round for 12 minutes.

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