• Shawn Alfenito

WOD 7/22/2021


Achieve

Part A.

TABATA: (:20 on :10 off)

4:00 (8 Rounds)

Flutter Kicks

Jump Rope (doubles or singles)

Sit-Ups

Complete all 8 rounds at each movement before moving to the next.


Part B.

3 x 4 Min AMRAP:

8 Hang Cleans (95/65)

8 TTB

8 Bent-Over Rows (95/65)

100m Run

AMRAP for 4 min, then rest 1:00 min For

3 rounds.


FIT

Part A.

Same as Achieve


Part B.

3 x 4 Min AMRAP:

8 DB Push Jerks

8 Hang Knee Raises

8 Bent-Over Rows

100m Run

AMRAP for 4 min, then rest 1:00 min For

3 rounds.


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