ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 26. 10. 2018!!!



FITNESS TEAM WOD (In teams of 2)
AMRAP 16:
# P1--> 9 H P. Clean, 6 Front sq. 3 STOH
as
# P2--> Complete as many reps as he/she can of burpees!
*P1  determines the change * every 2nd min 50m run both

INTRO TEAM WOD (In teams of 2)
FOR TIME: 200 Ring row, 100 cal row
200 wall ball , 100 sit ups
*one athlete work at a time  in any way you want to change

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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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