WOD 22/12/22

 FITNESS + INTRO TEAM WOD

FOR TIME:

20 cals air bike

20 cals row

80 american swings (split)

15 cals air bike

15 cals row

40 american swings (split)

10 cals air bike

10 cals row

20 american swings (split)

*one partner on the bike,one on the row,alternate until doth are done

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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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