WOD 20/09/24
FITNESS + INTRO WOD
AMRAP 12:
12/9 cal. As.Bike
9 Power Cleans
12/9 cal. As.Bike
9 Push Jerk
*barbell 60/40kg
ACCESSORY
A. 3 x 8 Wide Grip strict pull ups
B. 3 x 16 alt.DB Hammer curls (8 each side)
-rest 1'min. b/w all sets-
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-