WOD 04/08/22

 FITNESS + INTRO  WOD

        For time:

            21- 15- 9  (dbs)

            Front squat  (Heavy)

            Push Press  (Mod)

            Thrusters  (Light)

            Every time you change dbs

            100m Run  or  70 single under

        Time cap 14 minutes

        Target 11 minutes

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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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