ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03. 03 . 2020!!!




FITNESS WOD FOR TIME:
15-10-5 Push press (60%)
30-20-10  Alternating pistols
60-40-20 double unders (or single x 1,5 )
5-10-15 burpee over bar
INTRO WOD EMOM 15:
min 1. Max reps  push ups
min. 2.   13/10 cal bike
min. 3.   Max reps sit ups (or V-ups) 

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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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