ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21. 06. 2018!!!

FITNESS WOD FOR TIME: -Chipper-
150m run
100 Wall ball
80 swings
60 kcal row or Bike
40 Thruster
20 burpee over bar
40 T2b
60 push press
80 mountain climbers
100 back squat
150m run                    (time cap 20')

INTRO WOD FOR TIME:
10-9-8-7-6-5-4-3-2-1 Reps of:
kb thrusters, burpees, kb SDHP,100m run, swings

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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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