WOD 03/06/21

Strenght  Back squat
                3×5 reps  (40% - 50%).  3×3 reps  (60% - 70%)
Fitness + Intro   WOD 
     FOR TIME:  20 deadlifts,  200m Run
                           20 Swings,  200m Run
                           20 Goblet thrusters,  200m Run
                           20 Burpees,  200m Run
                           20 Pull ups  or  30 ring row,  200m Run
                           20 kb lunges,  200m Run
                           20 dlt db snatches,  200m Run.

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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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