WOD 11/12/24

FITNESS + INTRO  WOD 

STRENGTH & CONDITIONING

0'-4'min.

400m Row/Ski

10 Bench Press

-rem.time MAX Pull Ups

5'-6'min.

REST

6'-10'min.

400m Row/Ski

8 Bench Press

-rem.time MAX Pull Ups

10'-11'min.

REST

11'-15'min.

400m Row/Ski

6 Bench Press

-rem.time MAX Pull Ups

15'-16'min.

REST

16'-20'min.

400m Row/Ski

4 Bench Press

-rem.time MAX Pull Ups

At the 25'min.Mark...

For Time:

50 Burpee Box Jumps

Δημοφιλείς αναρτήσεις από αυτό το ιστολόγιο

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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