WOD 24/03/22

FITNESS  +  INTRO   WOD

    ✱ Prior to 8:00

        complete 3 rnds of:

        6  pull ups  #  ring row

        6  squat snatch  (40%)

    (INTRO → Thrusters)

    then,  3 rnds of:

        7  pull ups

        5  squat snatch  (50%)

    ✱ Prior to 12:00

        complete 3 rnds of:

        8  pull ups

        4  squat snatch (60%)

    ✱ Prior to 16:00

        complete 3 rnds of:

        9  pull ups

        3  squat snatch (70%)

    ✱ Prior to 20:00

        complete 3 rnds of:

        10  pull ups

        2  squat snatch (80%)




Δημοφιλείς αναρτήσεις από αυτό το ιστολόγιο

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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