WOD 10/06/21
FITNESS WOD 4 RFT:
10 HsPu, 20 alt. Pistols, 10 Pull ups, 20 Wall ball
INTRO WOD 2 Rnds of: 5 Thrusters, 5 box jumps.
2 Rnds of: 7 Thrusters, 7 box jumps.
1 Rnd of: 9 Thrusters, 9 box jumps.
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-