WOD 20/12/21

FITNESS  +  INTRO    WOD

            5 days to CHRISTMAS 🎄

    1.  rnd "DT"  (12 deadlift, 9 Hang clean, 6 jerk)

    2.  rnds "CINDY"  (5 Pull ups, 10 push ups, 15 squat)

    3.  burpee over bar

    4.  front rack lunges

    5.  x 10m shuttle sprints

→ Complete each exercise in ascending order,

    then work back down to 1. adding one exercise per round.

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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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