WOD 12/10/18




IPERTROFIA


1.

warm up

3 rnd nft

2' bike

10 bs @20/15

10 floor bench press

10 shoulder press

5 strict pull up



2.

back squat rest 1'

21 @40%

18 @45%

15 @50%

12 @60%


3.

lunges db

12+12 x 4 rest 1' @15/10


4.

nordic hamstring

8x 4 rest 30''


5.

bench press rest 1'

15 @50%

12 @55%

10 @60%

8 @70%


6.

strict pull up weight

8x4 rest 1'


7.

deficit strict hspu

8x 4 rest 1'


8.

french press bar bench

12 x 4 rest 1'


9.

15' mobility


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