WOD 14/10/21
FITNESS + INTRO WOD (In a 30 min. run. clock)
A. FOR TIME: 21- 15- 9 box step ups, deadlift
B. FOR TIME: 60 Wall ball, 40 alt. db snatch
20 db lunges, 40 alt db snatch, 60 Wall ball
C. FOR TIME: 21- 15- 9 Push press, 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-