WOD 05/09/22
FITNESS + INTRO WOD
EMOM 6:
1' 12 wall ball
2' 14 pull ups/18 kipp2swing
-rest 1' min.-
EMOM 6:
1' 15 wall ball
2' 11 c2b pull ups/22 ring row
-rest 1'min.-
EMOM 4:
1' 18 wall ball
2'8 burpee pull ups/burpee to rope
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-