• Shawn Alfenito

WOD 6/30/2021


Achieve

Part A.

Box Squats:

5x5 @55-60%

Squat to a box to a de-loaded position(no tension in glutes/hamstrings)

Then explode back up to standing with an aggressive drive up through your heels. Keep your core tight as you drive up.


Part B.

Every 2:00 for as long as possible: (Max 10 Rounds)

10 Air Squats

8 TTB

6 Ball Slams

4 Thrusters (75/55)

100m Run

Complete all movements in 2:00, rest with rem time. Score is number of rounds completed successfully. If you fail before 6 rounds, rest 2:00, then do 2 additional rounds.


Fit

Part A.

3 Rounds:

5 Goblet Squats (heavier than usual)

10 OH Plate Lunges

15 Hollow Rocks

12/10 Cal Row


Part B.

Every 2:00 for as long as possible: (Max 10 Rounds)

12 Air Squats

12 V-ups

8 Ball Slams

8 Burpees

100m Run

Complete all movements in 2:00, rest with rem time. Score is number of rounds completed successfully. If you fail before 6 rounds, rest 2:00, then do 2 additional rounds.

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