ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 08 . 02. 2019!!!

    

 FITNESS TEAM WOD (In teams of 3)
#P1--> 20  med ball squat clean
#P2-->60 clean & jerk (50%), 50 burpees,
40 T2b , 30 power snatch, 20 HSPU, 10 MU,
20 HSPU, 30 power snatch, 40 t2b, 50 burpees, 60 clean & jerk
#P3 --> REST
*All partners will rotate #P1 completes med. cleans

INTRO TEAM WOD (In teams of 2)
AMRAP 16: 30 box jump, 20 push press, 10 pull up
* As #P1 works    #P2   20 plate GTOH (when #P1 finish switch)

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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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