ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 15. 05. 2018!!!

FITNESS WOD AMRAP 7:

21-15-9 kcal row  or bike, swings
-rest 1' - AMRAP 7:
21-15-9 DU, kb hang clean, kb sit ups

INTRO WOD  EMOM 15:
1. 10 Wall ball, 2 burpees, 2. 10 wall ball 10 lunges,
3. 10 wall ball, 5 push ups, 4. 10 wall ball, 10 k2c
5. 10 wall ball, 10 ring row

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WOD 04/04/24

  FITNESS + INTRO  WOD A)UPPER BODY:  Vertical push / pull 3 Superset: 8 seated dumbbell shoulder press (5"sec. down) 4-6 pronated pull ups (banded assisted or weighted) -rest 2'min. b/w sets- B)UPPER BODY: Push-Pull accessory 3 Superset: 12 dumbbell incline chest flies 15 dumbbell chest supported reverse flies -rest 90"sec. after each superset- C)"ARMS FARM" 3 Superset: 10 high incline bench supinated dumbbell curls 12 flat bench dumbbell skull crushers 15 seated dumbbell lateral raises -rest 90"sec. after each superset-
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