WOD 10/04/24

 FITNESS + INTRO  WOD

CONDITIONING

For Time:

100 cal.of choice

1000m Run

30 burpees over the dumbbell

40 alt.dumbbell hang snatch

75 cal.of choice

800m Run

20 burpees over the dumbbell

30 alt.dumbbell hang snatch

50 cal.of choice

600m Run

10 burpees over the dumbbell

20 alt.dumbbell hang snatch

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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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