WOD 28/07/23

FITNESS + INTRO  WOD

"Flex Friday"

-Barbell Hip Thrusts

3 x 12  REST 90"sec. 

-Db Bench Press

3x12  REST 90"sec.

-Single arm Db Bent Over Row

3 x 12(each arm)   REST 90"sec.

-Alternating DB Shoulder Press

3 x 20(10 each)   REST 90"sec.

-Barbell Bicep Curls

3 x 15-20  REST 90"sec.

-50 GHD sit ups  OR  75 V-ups

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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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