WOD 11/03/22

FITNESS + INTRO  TEAM WOD  FOR TIME:

        Partner Ladder

        Alternating  P1 + P2

        1- 2- 3- 4- 5- 6- 7- 8- 9- 10

        reps of the following!

            Swings

            Box jumps

            HSPU (#HR push ups)

            V- ups

    ✱ P1 does 1 rep of all ex.

        P2 does 2 rep of all ex.

        P3 does 3 rep of all ex.

        P4 does 4 rep of all ex.

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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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