ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06. 11. 2019!!!



FITNESS WOD FOR TIME:
600m run, 50 swings, 40 SDHP, 30 push jerk ,
20 burpee over bar, 30 hang snatch, 40 kb clean alternate, 50 sit ups 
(time cap 14')

INTRO WOD FOR TIME:
30-25-20-15-10-5 swings
5-10-15-20-25-30 burpee over kb

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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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