WOD 21/02/24

 FITNESS + INTRO  WOD

WOD 1

AMRAP 20:

400m Row/Ski-800m Bike erg

7 burpees box jump

14 kb american swings

21 wall balls

-rest 3'-4' min.-

WOD 2

5 Rounds For Time & Quality:

16 alt.DB hang snatch

12 alt.goblet reverse lunges

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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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