• Shawn Alfenito

WODS 4/14/2020


WOD A.

Part A.

3 rounds

15 Hollow Rocks

15 Mountain climbers

Air squats


Part B.

15 Min AMRAP:

10 DB Thrusters

10 Alt DB Snatches

10 Sit-ups

100m Run


WOD B.

Part A.

3 rounds

15 Hollow Rocks

15 Mountain climbers

Air squats


Part B.

15 Min AMRAP:

12 KB Swings

10 KB SDHP

10 Ball slams

100m Run


WOD C.

Part A.

3 rounds

15 Hollow Rocks

15 Mountain climbers

Air squats


Part B.

15 Min AMRAP:

10 Box Dips

10 Box jumps

12 Russian twists with WB

100m Run


Sub any movements with a barbell where appropriate if you have one.


No Equipment

15 Min AMRAP:

10 Jump Squats

10 dips - use a chair, bench, buckets, etc

10 Sit-ups

109m Run

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