ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 17. 10. 2018!!!

FITNESS WOD 4RFT:
10 back rack lunges, 15 push press,
20 alt. db snatch, 25 db sit ups, 30 DU
*  every 2nd min. 6 burpee over bar

INTRO WOD AMRAP 12:
12 box jumps, 9 burpees, 12 ring row,
9 T2b, 12 alt kb thrusters, 9 kb SDHP

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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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