ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 23. 10. 2018!!!



FITNESS WOD
AMRAP 4:
10 Box jump, 20 T2b, 30 STOH
-rest 1'-
AMRAP 6:
10 Box jump, 20 T2b, 30 STOH, 40 Swings, 50 DU.
-rest 1'-
FOR TIME:
50 Deadlift

INTRO WOD
2x AMRAP 6:
10 HR push ups
10 goblet squat (db)
10 ring row
10 alt. db thrusters
-rest 2' min btw amraps- 

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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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