ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 10. 12. 2019!!!




FITNESS WOD 3 Rnds -AMRAP 3: each
6 HSPU, 9 Hang power clean
-rest btw amraps  30 sec -
then,  AMRAP 4:
10 burpee over bar , 20 DU
INTRO WOD: 2 rnds of: 10 thrusters, 20 sit ups
                         2 rnds of: 10 push press, 10 ring row             
                         2 rnds of: 10 front squat, 10 burpees
-rest every 2 rnds 30'' sec - 

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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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