ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 10. 05. 2019!!!



FITNESS TEAM  WOD (In pairs of 2)
FOR TIME: 100 Cal row (one athlete work at a time)
then, 21-15-9-15-21
partner deadlift, sychronized burpee over bar
finally  1000m farmer walk (one athlete work at a time)

INTRO TEAM WOD (In pairs of 2)
AMRAP 16: ''Ladder''  (alternate rnds adding 1 rep in each)
#P1 : 2 kb SDHP , 2 swings, 2 goblet squat, 2 kb GTOH
as #P2 : holds at static plank hold , then
#P2 : 3 kb SDHP, 3 swings, 3 goblet squat, 3 kb GTOH
as  #P1: holds  at static plank hold 

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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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