ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06. 09. 2019!!!


FITNESS + INTRO  TEAM (In teams of 2)
AMRAP 16:
800m run (relay race - change every 100m)
40 sychronized air squat
20 claping partner push ups
600m run (relay race)
30 sychronized squat, 15 cl. push ups
400m run (relay race)
20 Sychro. squat, 10 cl. push ups
200m run (relay race)
10 sychro. squat, 5 cl push ups

--> rem. time #P1--> Double unders
                 as #P2--> 1  rnd ''CINDY''

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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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