WOD 01/08/22
FITNESS + INTRO WOD
Buy in:
60 abmut sit ups / 40 t2b / gnd sit ups
then
3 Rounds
20/16 cals Row
10 push ups
10 strict press
10 push press ⎬ must be unbroken (dbs)
Cush Out:
60 abmat sit ups/ 40 +20 / gnd 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-