ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21 . 02. 2019!!!



FITNESS WOD 2 Rnds of:
20 wall ball, 12 cal row or bike, 10 burpee over bar ,
5 power clean
2 Rnds of: 12 cal row or bike , 10 burpee over bar
5 power clean
2 Rnds of: 10 burpee over bar , 5 power clean

INTRO WOD FOR TIME:
Buy in , 150 single jump ropes, then
2 Rnds of: 15 front squat, 20 ring row,
15 push press, 20 back ext. , 15 back squat, 20 push ups
Cash out , 50 sit ups

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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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