ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 13. 12. 2019!!!




FITNESS + INTRO TEAM  WOD (In team of 2)
FOR TIME: 100 wall ball
                       80 sit ups
                       60 swings
                       40 pull ups or Ring row (for INTRO)
                       20 burpee box jumps
100m run together, 20 burpee box jumps
                     40 pull ups
                     60 swings
                     80 sit ups
                     100 wall ball    (TIME CAP 16')
                                              *ONE ATHLETE WORK AT A TIME 

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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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