WOD 21/12/23

 FITNESS + INTRO  WOD

AMRAP 6:

1 DB Thruster

2 Abmat sit ups

3 DB Thruster

4 Abmat sit ups

5 DB Thruster

6 Abmat sit ups

7 DB Thruster

8 Abmat sit ups

...keep adding 1 rep

-REST 3'min-

AMRAP 6:

1 Double DB Snatch

2 Burpees

3 Double DB Snatch

4 Burpees

5 Double DB Snatch

6 Burpees

7 Double DB Snatch

8 Burpees

...keep adding 1 rep

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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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