ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 01. 10. 2018!!!



FITNESS WOD
AMRAP 14:
200m run
12 T2b
8 thrusters
12 front rack lunges

INTRO WOD
AMRAP 7x2: -rest btw amraps 1' m-
''Ladder'' 10, 20, 30 / 12, 22, 30 / 14, 24, 30...
K2c
Air squat
Jump ropes

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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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