WOD 22/03/24

FITNESS + INTRO  WOD 

FOR TIME:

27 Burpee over dumbbell

21 dual dumbbell push press

14 dual dumbbell reverse lunges

21 Burpee over dumbbell

16 dual dumbbell push press

10 dual dumbbell reverse lunges

15 Burpee over dumbbell

9 dual dumbbell push press

6 dual dumbbell 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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