2022.05.16. HÉTFŐ
1. W-U (0-15’)
A. STRETCHING 6’ @<30" HOLD EACH
– WORLDS’ GREATEST STRETCH
– SAMSON
– HIP 90/90 ROTATION
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 3’
10 TWISTED CROSSES
5 INCHWORMS
10” RING DIPS HOLD AT TOP
C. AMRAP 6’
100M RUN
3 PC @ADD WEIGHT
10” RING DIPS HOLD AT BOTTOM
2. STRENGTH (17-30’)
MAX REPS OF RING DIP
IN 5 SETS
@ONCE YOU HIT YOUR MAX EFFORT, THEN COMPLETE 4 ADD. SETS
@PUSH-UP FOR BEGINNERS
3. WOD (34-45’)
FT (TC:11’)
30 PC @52.5/35
800M RUN
15 PC @70/45
4. COOL-DOWN (50-60’)
2’ FORWARD FOLD
2’ PUPPY DOG
2-2’ CALF X-BALL SMASHING
2’ DOOR FRAME STRETCH