WOD 12/11/21

FITNESS + INTRO    WOD TEAM   (In teams of 2)

        Start individual & do  AMRAP 4:

         "Ladder"  10- 12- 14- 16 ...   Deadlift  (⋍40%)

                          2- 3- 4- 5 ...  Wall climbs

                    ━   rest 1'  ━ 

In teams:     AMRAP 12:

        As   #P1 must complete a rnd of :

                    8 push press, 9 box jump, 10 burpees

              #P2 amrap 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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