WOD 01/11/23

 FITNESS + INTRO  WOD

AMRAP - Reps

3'min.of Double unders

3'min.of pull ups/ring row

1'min.of cal.assault bike

-3'min. REST-

2'min.of Double unders

2'min.of pull ups/ring row

1'min.of cal.assault bike

-2'min.REST-

1'min.of Double unders

1'min.of pull ups/ring row

1'min.of cal.assault bike

*every section is for MAX reps

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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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