WOD 10/11/23

FITNESS + INTRO  WOD

 FOR TIME:

30 cal.row

20 american kb swings

10 box jumps

20 american kb swings

30 cal.row

*time cap. 9'min.


ACCESSORY WORK

FOR QUALITY:

10-9-8-7-6-5-4-3-2-1

strict chin ups (underhand grip) (OR double reps ring row)

strict handstand push ups (OR seated dumbbell Z press)

Δημοφιλείς αναρτήσεις από αυτό το ιστολόγιο

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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