WOD 31/05/21

 Warm up for 7'-8'min.

Coache's Choice!

Fitness + Intro WOD

A.  AMRAP 10:  8 T2b/K2c

                            10 Thrusters (empty bar or dbs*)

                            14 down ups

 - rest 3'-4' -     AMRAP 10: 8 Pull up or ring row

                                             10 clean*

                                             14 cal. Row/Bike

 - rest 3'-4' -     AMRAP 10: 8 jump squats

                                            10 deadlifts*

                                            14 burppees

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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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