WOD 26/07/23

FITNESS + INTRO  WOD

"CARDIO WEDNESDAY"

0'-5'min.

750m Row

20 wall balls

5'-10'min.

3 Rounds:

10 burpees

50 single unders

10'-15-min.

50 box step ups (50/40)

*single DB on shoulder

15'-20'min.

750m Row

20 wall ball

20'-25'min.

3 Rounds:

10 burpees

50 single unders

25'-30'min.

50 box step ups (50/40)

*single DB on shoulder

30'-35'min.

750m Row

20 wall ball

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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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