WOD 15/09/21

FITNESS    WOD    AMRAP  4, 8, 12, 16:

        15 T2b, 50 DU, 15 Squat clean, 50 climbers.

Begin with 4 min. time cap. If 1 rnd is completed in under 

4 min. extend time to 8 min. If 2 rnds are completed

in under 8 min. extend time to 12 min. etc...

INTRO    WOD    AMRAP 14:

        21 Swings, 15 K2c / K2e, 9 HR push ups

                10 cal.bike

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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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