ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 05. 09. 2018!!!



FITNESS WOD 4Rnds for MAX REPS:
min 1: 150m run + max DU
min 2: max reps pull ups
min 3: max reps Hang power clean & jerk (with one kb or db)
min 4: max reps burpee jump over box
min 5: REST

INTRO WOD EMOM 16:
1. 10 Russian swings + 10 squat jump over kb
2. 10 V ups + 30 climbers
3. calories row or bike (1 min)
4. 10 alt. kb 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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