WOD 31/01/22
FITNESS + INTRO WOD
AMRAP 16: 20 cal. Row / Bike
18 Thrusters
18 Pull up # Ring Row
18 burpee over bar
20 cal. Row / Bike
16 cal. Row / Bike
.
.
20 cal. Row / Bike
14 cal. Row / Bike
.
.
20 cal. Row / Bike
12 cal. Row / Bike
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-