WOD 23/07/21

FITNESS   TEAM WOD  (In teams of 2)

    20 RNDS FOR TIME:   #P1 → 1 Power Clean,

                                                    2 Front Squat, 3 STOH,

                                                       4 burpee over bar.

                                     as  #P2 → Run for MAX DISTANCE

   *Switch when  #P1 complete the complex.

INTRO   TEAM WOD  (In teams of 2)

    10 RNDS FOR TIME:   #P1 → 6 burpee box jump over

                                                       12 Sit ups

                                as  #P2 → Run for MAX DISTANCE

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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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