WOD 21/11/23

 FITNESS + INTRO  WOD

STRENGTH & CONDITIONING

EMOM 5:

12/9 cal.Row

EMOM 10:

2 power clean & jerk (climbing)

EMOM 5:

12/9 cal.Row

EMOM 10:

3 Deadlifts (climbing)

-NO REST between sections-


ACCESSORY WORK

3 x 10-12 weighted bench dips

-rest 60"-90" sec.b/w sets-

3 x MAX banded tricep puh downs

-rest 60"-90"' sec.b/w sets-

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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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