2022.05.18. SZERDA
1. W-U (0-15’)
A. STRETCHING 6’ @<30" HOLD EACH
– LYING HAMS STRETCH
– TWISTED CROSS STRETCH
– FROG
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 ALT COSSACK SQ
10 ALT TALL PLANK HIP CIRCLES
10 SCAP PULLS
C. AMRAP 5’
3 FR SQ @ADD W
4 BBJO
10 KIP SWINGS
2. STR (17-33’)
FR SQ FOR LOAD
1X10 @68%/60”R
2X8 @73%/90”R
3X6 @80%/120”R
3. WOD (35-45’) AMRAP 10’
2-4-6…
– BBJO @60/50
– C2B
4. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
2’ PUPPY DOG
2’ OLYMPIC WALL SQ