WOD 08/06/23

 FITNESS + INTRO  WOD

15min. running clock..

10 wall ball

50 push ups

20 wall ball

40 push ups

30 wall ball

30 push ups

40 wall ball

20 push ups

50 wall ball

10 push ups

...in remaing time, complete as many calories as possible on the rower

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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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