WOD 08/10/24

 FITNESS + INTRO  WOD

AMRAP 15:

10 Pull Ups

200m Run

10 Pull Ups

30 Double Unders (OR 10 Singles)

200m Run

10 Pull Ups

40 plate GTOH

30 Double Unders (OR 10 Singles)

200m Run

10 Pull Ups

50 Push Ups

40 plate GTOH

30 Double Unders (OR 10 Singles)

200m Run

10 Pull 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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