• Shawn Alfenito

WOD 7/8/2021


Achieve

Part A.

3 Rounds: (for quality not speed)

500m Row

10 Goblet Squats

10 Ball Slams


Part B.

For Time:

400m Run

9 Bar Muscle-Ups

15 Thrusters (95/65)

21 KB Swings

300m Run

6 Bar MU

12 Thrusters

18 KB Swings

200m Run

3 Bar MU

9 Thrusters

15 KB Swings

*Cal for MU’s is 2:1 Pull-ups


Fit

Part A.

Same as Achieve

Part B.

For Time:

400m Run

12 Burpees

15 DB Thrusters (40/25)

21 KB Swings

300m Run

9 Burpees

12 DB Thrusters (40/25)

18 KB Swings

200m Run

6 Burpees

9 DB Thrusters (40/25)

15 KB Swings


79 views