WOD 02/12/21

FITNESS   WOD   FOR TIME:

       1- 2- 3- 4- 5     reps  Cate Complex *

       15- 12- 9- 6- 3  reps  HSPU

* Cate Complex:  4 Hang clean, 5 front sq., 6 lunges

INTRO   WOD   FOR TIME:

        10- 15- 20- 25   reps Wall ball 

              30 alt. med. ball russian twists

        25- 20- 15- 10   reps Swings 

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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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