ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 24. 05. 2019!!!



FITNESS + INTRO TEAM WOD (In teams of 3)
AMRAP 14:
    #P1 --> 20 reps transfer wheel
as #P2--> 15 HSPU or HR push ups
& #P3-->10/8  cal. row/ bike

*Switch stations when all athletes complete the  reps
of their stations (each stations--> 1 CREDITS!)

**If the athletes of a team can pass through of  all
stations in les than 7 min. BONUS--> 5 CREDITS

*** WINS the team with the more credits

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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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