ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21. 09. 2018!!!



FITNESS + INTRO TEAM  WOD (In teams of 3)
Comlpete 3000 reps of deadlift as fast as you can
as a team with the following way:

#P1--->Max reps deadlifts
#P2---> 8 HR push ups, 12 OHS (INTRO--> 16 back sq. or front)
   16 T2b (INTRO---> K2c or TTR)
#P3---> plank hold position

*WINS the team who catchs first 3000 reps of deadlift

** #P2 determines the change of partners

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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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