WOD 01/12/21
FITNESS + INTRO WOD EMOM 20:
min. 1. 8 back squat, 25 DU or 50 single
min. 2. 8 burpees, 6 push press
min. 3. 4 clean & jerk, 4 front squat
min. 4. 8 front rack lunges, 16 shoulder taps
min. 5. 16 sit 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-