ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 12. 07. 2018!!!



FITNESS WOD FOR TIME:

21-15-9 Pull ups, Hang clean & jerk (25kg w- 40kg M),
deadlift (50 kg- 100kg),HSPU

 INTRO WOD AMRAP 14:

Cash in   800m run, 30 wall ball,
remaining time, ''Ladder'' 2,3,4... k2c/k2e,
10 swings, 2,3,4... thrusters

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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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