WOD 12/07/23

 FITNESS + INTRO  WOD

"CARDIO WEDNESDAY"

10 Deadlift

20 Cal.of choice

10 Deadlift

30 Pull ups

20 Cal.of choice

10 Deadlift

400m Run

30 Pull ups

20 Cal.of choice

10 Deadlift

50 db Floor press

400m Run

20 Cal.of choice

10 Deadlift

60 Sit ups

50 db Floor press

400m Run

30 Pull ups

20 Cal.of choice

10 Deadlift

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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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