ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 22 . 02. 2019!!!



FITNESS + INTRO TEAM WOD (In teams of 3)

FOR TIME:  2 rnds of:

#P1--> 20 jump over box  #P2 --> 60 DU or 150 singles
as #P3--> Rope climbs (amrap)
2 Rnds of : #P1--> 30 wall ball #P2--> 20 Hang clean
as  #P3 -->box  dips (amrap)
2 Rnds of : #P1--> 20 pull up #P2 --> 30 push ups
as   P3 --> Air squat (amrap) 

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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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