ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 19 . 03. 2019!!!


FITNESS WOD 2x AMRAP 4:
''Ladder'' 2/2,4/4, 6/6...wall ball, burpees
-rest btw amraps 1' min -  then ,
FOR TIME: 50 thrusters

INTRO WOD FOR TIME:
21-18-15-12-9-6-3
Swings, ring row, 100m run

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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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