WOD 01/07/21
FITNESS + INTRO WOD FOR TIME:
A. 21 - 15 - 9 reps of: Down ups, Sit ups
-rest 1' min.-
B. 21 - 15 - 9 reps of: Swings, Goblet squat
-rest 1' min.-
C. 21 - 15 - 9 reps of: Box jumps, HR push ups.
WOD 09/01/23
FITNESS + INTRO WOD 8 Rounds For Time: 8 DB Push Press 8 American Kb Swings 8 cal.assault bike 8 air squats ACCESSORY WORK (optional) 1.) 3 sets of 12-15 DB real delts -rest 60"sec.b/w sets- 2.) 3 sets of 12-15 DB lateral raises -rest 60"sec.b/w sets-