WOD 16/09/21

FITNESS    WOD    EMOM 5:

        min. 1  15 Snatch  (15/25)     min. 2  REST

        min. 3  12 Snatch  (20/35)     min. 4  REST

        min. 5  9 Snatch  (25/45)          -rest 1'-

    2 RFT:  10 Snatch, 20 OH lunges, 10 OHS,

                        20 weighted sit ups.

INTRO    WOD    EMOM 14:

        even min. 20 alt. db snatch 

        odd min. 10 burpee, 10 db rus.twists.

Δημοφιλείς αναρτήσεις από αυτό το ιστολόγιο

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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