WOD 23/09/21
FITNESS WOD FOR TIME:
Buy in, 1000m / 800m Row
then, 100 Power clean, 75 Push press,
50 Thrusters, 25 Burpees.
INTRO WOD FOR TIME:
Buy in, 50 / 35 cal. Bike
then, 100 alt. db clean, 75 db squat,
50 Wall ball, 25 Burpees.
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-