WOD 18/02/22

FITNESS  +  INTRO    TEAM WOD   (In teams of 2)

    AMRAP 20:       # P1 →  8 deadlift

                                            12 alternate

                                             hang clean & jerk (db)

                                            16 db rus.twists

                       as    #P2 →  max reps down ups

                                            (at a plate)

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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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