WOD 06/03/23

 FITNESS + INTRO  WOD

In 6'min. Run 200m

-rem.time AMRAP :

9 hang power clean

9 HR push ups

-REST 1:00-

In 5'min. Run 200m

-rem.time AMRAP :

7 hang powerclean

7 push ups

-RET 1:00-

In 4'min. Run 200m 

-rem.time AMRAP :

5 hang power clean 

5 push ups

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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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