WOD 03/02/22
FITNESS + INTRO LONG WOD
EMOM 10: 1. 12 cal. Row
2. 15 Wall ball
3. 9 cal. Bike
4. 15 Push ups
5. Russian twists
- REST 2' -
EMOM 10: 1. 12 cal. Row
2. 20 Air squat
3. 9 cal. Bike
4. 15 dips (Box or rings)
5. 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-