ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 23. 08. 2018!!!



ALL DAY WOD !  (So you will not miss then)!

WOD 1   ''KAREN ''  FOR TIME:
           150    Wall ball
-rest 5'-6' min-

WOD 2.  ''FRAN''    FOR TIME:
21-15-9 Thrusters, pull ups
 -rest 10' min-

WOD 3.   ''CINDY''  as a TEAM
AMRAP 20: 5 Pull ups, 10 push ups, 15 squats
* Alternate rnds  * one athlete work at a time

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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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