ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 12. 06. 2018!!!

FITNESS + INTRO TABATA WOD (20 '' sec ON/ 10'' sec off)

Rud  1 TABATA 4' min: burpees-thrusters
Rud 2      -//-                 : push ups-mountain climbers
Rud 3       -//-                : plank hold- DU or suttle sprints
Rud 4         -//-              : Goblet squat - swings

-rest btw tabata's 1' min-
*The only requirements are that the team not complete more
than 200reps of any movement and each team memter must complete
at least 10 reps of each movement

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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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