• Shawn Alfenito

WOD 7/21/2021


Achieve

Part A.

Back Squats: (16:00)

Work Up to 85% 1RM then,

3x8 @70%


Part B.

For Time:

20/15 Cal Row

4 Turkish Get-ups R-Arm (40/25 Dumbell)

20 Deadlifts (205/165)

20 Weighted Sit-ups (25/15 plate)

20 Box Jumps

800m Run

20 Box Jumps

20 Weighted Sit-Ups

20 Deadlifts

4 Turkish Get-Ups L-Arm

20/15 Cal Row


Fit

Part A.

16:00 Alt EMOM:

100m Run

15 Sit-ups

15 Squat Jumps

15 Ball Slams

Part B.

For Time:

20 DB Power Cleans

15 KB Swings (53/35)

20 Ring Rows

15 Alt DB Lunges

20 Mountain Climbers

800m Run

20 Mountain Climbers

15 Alt DB unges

20 Ring Rows

15 KB Swings

20 DB Power Cleans

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