WOD 07/04/22

FITNESS  WOD  FOR TIME:

        21- 15- 9 

        cal. Row Thrusters

    ✳  directly into,

        15- 12- 9 

        cal. Row Hang c & j

    ✳  directly into,

        12- 9- 6

         burpee over bar Snatch

INTRO  WOD  FOR TIME:

            50 Swings 

        40 goblet squat

        30 kb sumo deadlift

        20 burpee over kb

        30 kb sumo deadlift

        40 goblet squat

            50 Swings 

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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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