WOD 30/11/21

FITNESS    WOD    FOR TIME:

         200m Run, 25 T2b, 20 alt. db snatch

-rest 1'-   200m Run, 25 Pull up, 20 db squat

-rest 1'-   200m Run , 25 wall ball, 20 db p.press

-rest 1'-   200m Run , 25 med.ball candelstick rolls

INTRO    WOD    FOR TIME:

        4 RNDS OF:  200m Run, 25 ring row, 20 Swings

-rest 1'-  2 RNDS OF:  25 Sit ups, 30 kb rns. twists

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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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