WOD 28/03/24

FITNESS + INTRO  WOD

40 min. Running Clock...

0'-7' min:

1000m Run

-rem.time MAX alt. dumbbell hang power clean

10'-17' min:

800m Run

-rem.time MAX wall balls

20'-27' min.:

600m Run

-rem.time MAX over line facing burpees

30'-37' min:

400m Run

-rem.time MAX calories Row 

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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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