WOD 18/07/23

FITNESS + INTRO  WOD

FOR TIME:

5 Rnds:

5 toes to bar

5 wall ball

5 american kb swings

4 Rnds:

6 Toes to bar

6 wall ball

6 american kb swings

3 Rnds:

7 Toes to bar

7 wall ball

7 american kb swings

2 Rnds:

8 Toes to bar

8 wall ball

8 american kb swings

1 Rnd:

9 Toes to bar

9 wall ball

9 american kb swings

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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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