• Shawn Alfenito

WOD 7/21/2020


Achieve

Part A.

New 1RM Deadlift:

25 Minutes to warmup and attempt your new 1 Rep Max DL!

Example reps:

1 x 8 @30-50%, 2 min rest

1 x 6 @60%, 2 min Rest

1 x 4 @70%, 2 min rest

1 Rep @80%, 3 min rest

1 Rep @90%, 4 min rest

1 Rep @ 100%, 4 min rest

1 Rep 3-5% over 1RM, 5 min rest


Part B.

12 Min AMRAP:

8 Power Cleans 135/95

15 WallBalls

30 DU’s

200m Run

Fit

Part A.

16 Min ALT EMOM:

4 Devil Press

10 DB Squats

20 Mountain climbers

:30 plank hold


Part B.

12 Min AMRAP:

8 DB cleans

15 WallBalls

30 DU’s/90 singles

200m Run

65 views

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