WOD 24/04/24

 FITNESS + INTRO  WOD

CONDITIONING

For Time:

1000m Run

27 wall balls

1000m Row

27 deficit push ups

800m Run

21 wall balls

800m Row

21 deficit push ups

600m Run

15 wall balls

600m Row

15 deficit push ups

400m Run

9 wall balls

400m Row

9 deficit push ups

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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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