WOD 11/11/24

 FITNESS + INTRO  WOD

-0'-3' min.

20/15 cal.Assault Bike

50 Double Unders (OR 100 Singles)

rem.time MAX kb Swings

-3'-6' min.

18/14 cal.Assault Bike

50 Double Unders (OR 100 Singles)

rem.time MAX kb Swings

-6'-9' min.

15/12 cal.Assault Bike

50 Double Unders (OR 100 Singles)

rem.time MAX kb Swings

-9'-12' min.

12/9 cal.Assault Bike

50 Double Unders (OR 100 Singles)

rem.time MAX kb Swings

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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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