ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06 . 03. 2019!!!




FITNESS WOD 5 x AMRAP 2:
1. 8 power clean, rem time pull ups 2. 8 thrusters rem. time ring row
3.  6 power snatch rem time burpee  4.  6 OHS rem time climbers x 10 m
5. 20 deadlift rem time battle ropes

INTRO WOD AMRAP 14:
30 wall ball, 20 burpees box jump, 10 k2c/k2e
every 2nd min PENALTY 10 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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