WOD 28/03/22

FITNESS  +  INTRO   WOD   FOR TIME:

        ▪ At  0:00 - 4:00

            300m Run

            15 clean & jerk

        (INTRO → 20 db c&j)

        ▪ At  4:00 - 10:00

            300m Run

            15 clean & jerk

            20 T2b/K2c

        ▪ At  10:00 until end

            300m Run

            15 clean & jerk

            20 T2b/K2c

            25 burpee over bar



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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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