ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03. 05. 2019!!!





FITNESS + INTRO TEAM  WOD (In teams of 2)
AMRAP 16: Start individual & do
20 pull up/ring row, 30 push ups, 40 sit ups, 50 squats,
then--> remaining time as a team :
complete as many alternate rounds as you can of:
FITNESS: 2 HSPU    /  INTRO--> 4 HR push ups
                  4 power snatch    /         4 thrusters
                 6 squat over bar   /          6 squat over bar 

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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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