Apr 2020

WOD 2020-04-20

A(4, warm-up)
Assult Bike :2 min
Rest :30 sec
Row :2 min

B:( 8 min CARDIO/ 8 min STENGHT)
Row :120 for max meter / :60 sec recovery row +15 sec/500M

Chest&Back
:60 s Dumbbell Floor Press
:60 s Single Arm Dumbbell Row 5/5 reps
:60 s Rest
:60 s Push-ups
:60 s Bird Dogs
:60 sec rest
:60 sec Dumbbell Flyes
:60 sec Single Dumbbell Upright Row

C:( 6 min CARDIO/ 6 min STENGHT)
Assult Bike :60 for max cal / :30 sec recovery
Biceps. / Triceps
:60 s Single Dumbbell Curl to Press
:30 s Rest
:60 s Laying Single Dumbbell Skull Chrushers
:30 s Rest
:60 s Dumbbell Biceps Curl
:30 s Rest
:60 s Single Dumbbell Kick backs x 5/5 reps
:30 s Rest

D: ( 3 min CARDIO/ 3min STENGHT)
Assult Bike Sprints :30 sprint / :15 sec recovery
Core:
:30 s Single Dumbbell Turkish Sit-ups
:15 s Rest
:30 sec Single Dumbbell Russian Twist
:15 sec Rest
:30 s V-ups
:15 s Rest
:30 s Flutter Kicks
:15 s Rest