WOD 25/06/21

 FITNESS  +  INTRO    TEAM WOD  (In teams of 2)

    "I Go You Go"  →  FOR TIME:

                300m Run  (x4)   * Every time you switch

                                                5 synchro Burpees.

                200 Air squat   * Every time you switch

                                                10 synchro Sit ups.

                100 Push ups   * Every time you switch

                                                10 synchro lunges.

                 50 Burpees   * Every time you switch

                                                50m Run together.


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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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