WOD 29/04/22

FITNESS  TEAM WOD  (In teams of 2)

    "Mini - Murph"   FOR TIME:

            800m  (Run together)

            50 pull ups

            150 air squats

            800m  (Run together)

INTRO  TEAM WOD  (In teams of 2)

    FOR TIME: 

            800m  (Run together)

            80 ring row

            80 push ups  (on knee)

            80 air squats

            800m  (Run together)

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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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