ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 23. 05. 2019!!!




FITNESS WOD FOR TIME:
400m run, then, 5 rnds of: 6 squat snatch, 6 burpee over bar
300m run, then, 5 rnds of: 4 squat snatch, 4 burpee over bar
200m run, then, 5 rnds of: 2 squat snatch, 2 burpee over bar


INTRO WOD 2x AMRAP 7:     -rest 1' btw amraps-
12 db  thrusters (6 each arm)
12 alt.  db snatch , 12 db squat (db to chest

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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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