WOD 04/06/21

 FITNESS  +  INTRO   WOD

INDIVIDUAL  "Death by meters"

Every minute Run a 10m sprint. Each minute the 10m 

increase.    10m, 20m, 30m and etc.

*Buy in  4 alt. db snatch at the top of each min.

● IN TEAMS   6RFT:  (alternate rounds)

As   #P1  do 12-9-6 reps of 

               cal. Bike,  V-ups,  jump squat

        #P2  do amrap burpee box jump over.

*SWITCH when  #P1 complete a rnd of 81 reps

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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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