• Shawn Alfenito

WOD 9/8/2021


Achieve

Part A.

Back Squats: (15:00)

Warmup to 80% then,

3x6 @65-70%


Part B.

Triple AMRAP:

5:00 AMRAP

25 DU’s

8 Deadlifts (135/95)

8 Cleans (135/95)

-rest 2:00-

5:00 AMRAP

25 WB’s

8 Deadlifts (185/135)

8 Cleans (185/135)

-rest 2:00-

5:00 AMRAP

200m Run

5 Deadlifts (205/175)

5 Cleans (205/175)

*score is total COMPLETE rounds from all 3 AMRAPS.


Fit

Part A.

12 min EMOM:

100m Run

20 Alt Jump Lunges

10 DB Strict Press

Part B.

Triple AMRAP:

5:00 AMRAP

40 Singles

8 DB Thrusters

8 DB Power Cleans (50/35)

-rest 2:00-

40 Singles

8 burpees

8 DB Squat Cleans (50/35)

-rest 2:00-

5:00 AMRAP

200m Run

4 Devils Press

8 DB Power Cleans (50/35)

score is total COMPLETE rounds from all 3 AMRAPS

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