WOD 14/12/21

FITNESS    WOD    AMRAP 9:

        3- 6- 9- 12- 15...  Deadlifts

        1- 2- 3- 4- 5...  HSPU

    -rest 1'-     AMRAP 4:

        3- 6- 9- 12- 15...  Squat jump over bar

        1- 2- 3- 4- 5...  Burpee

INTRO    WOD    AMRAP 9:

        2- 4- 6- 8- 10...  Front squat, Ring Row

    -rest 1'-     AMRAP 4:

        3- 6- 9- 12- 15...  Squat jump over bar

        1- 2- 3- 4- 5...  Burpee

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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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