ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 30. 10. 2018!!!



FTNESS WOD 5RFT:
5 Hang power snatch, 10 OHS,
15 kcal row/ 12 kcal bike/ 10 burpee over bar/
100 DU/ 100 Climbers (alt. movements in each rnd)

INTRO WOD E 3MOM 12:
200m run, 20 alt. db snatches, 15 k2c/ T2b ,
10 one db OH lunges (5 each side) 

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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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