WOD 27/11/23

 FITNESS + INTRO  WOD

STRENGTH & CONDITIONING

A.4 sets:

0'-2'min.: 5-6 back lunges on each leg

2'-4'min.: 35/28 cal.Row

4'-6'min.: 25-30 abmat sit ups

*soon as the clock hits 6'min.you start back athe top

(24'min. total)

B.At the 28'min.mark,complete...

AMRAP 8min.:

8 goblet squat

12 toes to bar OR V-ups

*target rounds:8 +

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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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