WOD 28/06/22

FITNESS + INTRO  WOD

0'- 2' →  15/12 cals Airbike

              Max db thrusters

2'- 4' →  Rest

4'- 6' →  15/12 cals Airbike

               Max burpees over db

6'- 8' →  Rest

8'- 12'→ 15 cals Airbike

            ?  db thrusters

            ?  burpees over db

              Max cals airbike

12'- 14' → Rest

14'- 16'→  Amrap

                  8 thrusters

                  8 burpees

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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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