ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 27. 12. 2018!!!

 
FESTIVE WOD 4RFT:
20 pull up , 5 squat clean (ascending weight) 
(50%, 60%, 70%, 80%)
-rest 5'- AMRAP 10: 
20m OH (one kb) walk, 
20 HSPU/ 30 HR push ups  (INTRO)
-rest 5' 2RFT: 
10 deadlift, 20 Ring dips (use band or box) 
30 front squat (40kg/20kg)

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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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