WOD 03/09/21

FITNESS    TEAM WOD    (In teams of 2)

    FOR TIME:   Double "Isabel"  60 Snatch (I go you go)

        -rest 1'-   Double "Grace"  60 C&J (I go you go)

        -rest 1'-   Double "Jackie"

               2000m Row, 100 Thrusters, 60 Pull ups (I go you go)

INTRO    TEAM WOD    (In teams of 2)

    AMRAP 16:   Alternate rounds of:

                                7 K2C

                                7 burpees

                                7 thrusters

*Every 3rd min. 21 partner sit ups.

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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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