WOD 24/11/23

FITNESS + INTRO  WOD

18'min. Running clock...

Run 600m

Row 200m

Run 400m

Row 400m 

Run 200m

Row 600m

-in remaining time,find your 1 REP MAX Hang Clean (squat or power)


ACCESSORY WORK 

3 x 12-15 lateral db raises

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

3 x 12-15 plate front raises

-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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