WOD 13/02/24

 FITNESS + INTRO  WOD

Strength & Conditioning

5 total sets:

(0'-2'min.)

4 Power Clean & Jerks OR Snatches

(2'-4'min.)

30/20 cal.assault bike

(4'-6'min.)

20-30 hanging knee raises

*this is a 30min. straight section.

*SCORE is just the heaviest weight you completed on the olympic lift for 4

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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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