• Shawn Alfenito

WOD 6/25/19



Achieve

Strength

Front Squats

1x1 @90%

2x2 @ 20-35lbs less (increase these sets 5-10 lbs from last week)

Conditioning

Part 1

8 min AMRAP

12 dB thrusters (50/35)

9 decline push ups (feet on 20 box)

12 kb Russian twists (53/35)

- rest 4 min

Part 2

8 min AMRAP

12 DB thrusters

9 DB Romanian deadlifts

12 sit ups


Fit

Intervals

EMOM for 12 min alternate

100 m run

150 m row

Conditioning

Part 1

8 min AMRAP

12 dB thrusters

9 push ups

12 kb Russian twists

- rest 4 min

Part 2

8 min AMRAP

12 DB thrusters

9 DB Romanian deadlifts

12 sit ups


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