WOD 29/10/2020

 FITNESS + INTRO   METCON WOD

              "5150"  FOR TIME:

    51 Box jumps, 50 sit ups.

    51 Swings, 50 lunges  (Fitness → with plate).

    51 V-ups  (Fitness → with med.ball), 50 Push press. 

    51 back extensions, 50 Wall ball.

    51 burpees, 50 Double unders (150 singles).

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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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