WOD 13/06/23

 FITNESS + INTRO  WOD

AMRAP 3:

5-10-15-20-25

wall ball

10-20-30-40-50

ab-mat sit ups

20-40-60-80-100

single unders

-rest 1'min.-

AMRAP 6:

(same workout.Start back to the begging)

-rest 2'min.-

AMRAP 9:

(same workout.Start back at the  begging)

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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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