ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 20. 09. 2019!!!


FITNESS + INTRO TEAM WOD (In teams of 2)
AMRAP 16:  100/80 Cal row (switch every 10 cal )
100 deadlifts ( -//- 10 reps)
50 burpee jump over box    (switch every 5 reps)
50m farmers carry    (each athlete)
*One athlete work at a time
* complete as many reps as possible as a team
in 16 min.

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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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