ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 05. 07. 2018!!!

FITNESS WOD AMRAP 20:

8 Thrusters, 8 pull ups, 8 alt. front rack lunges
(or 8 OH lunges for elite), 8 HSPU

INTRO WOD AMRAP 8 x 2  -rest 2' btw amraps-

1*Ladder 2,2/4,4/6,6... Ring rows, push ups,
                                      squat jump
2*Ladder 2,2/4,4/6,6... Front squat, K2c,
                                        100m run

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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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