ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 30. 08. 2019!!!





FITNESS + INTRO TEAM  WOD 
strength AMRAP 20: #P1 100m run
                                    (10 unbroken) Thrusters
as #P2-->as many reps as possible burpee over box
*Switch stations when #P1 complete 1 round
!WHEN each team complete 100 thrusters
continue remaining time doing as many
sychronized sit ups as possible 

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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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