WOD 16/07/21

 FITNESS  +  INTRO    TEAM WOD  (In teams of 2)

        AMRAP 15:   #P1 →  2, 4, 6, 8 , ...  STOH, T2b.

                        as   #P2 →  100m  farmer's carry,

                                                100m Run.

*Switch when  #P2 complete 200m.

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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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