WOD 20/12/23
FITNESS + INTRO WOD
"STRENGTH & CONDITIONING"
0'-5'min.
Row 1000m
5'-15'min.
Build to a HEAVY 1 RM Squat Clean
15'-20'min.
Ski 1000m
20'-30'min.
Build to a HEAVY 2 Reps Front Squat
30'-35'min.
Bike 2000m
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-