2022.05.23. – HÉTFŐ
1. W-U (0-14’)
A. STRETCHING 5’
– LYING HAMS STRETCH
– TWISTED CROSS STRETCH
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 KNEELING THORACIC ROTATIONS
5 IN-OUT INCHWORM
10 DEAD-BUGS
10 BAND PULL-APARTS
C. AMRAP 5’
3 CLEAN&J @ADD W
10” DIP HOLD @BOTTOM
10” DIP HOLD @TOP
2. WOD (17-27’) TC:10′
GRACE_BENCHMARK WOD @NOTE YOUR TIME!
30 C&J @61/43
3. STR (29-47’)
SUPERSET 3X/ REST AS NEEDED
80% MAX STRICT RING DIP (BASED ON LAST WEEK)
5 BENT OVER ROW @PAUSE 1” TOP,
THEN
+8-10 REPS @CONT.
4. COOL-DOWN (50-60’)
2’ FORWARD FOLD
2’ PUPPY DOG
2-2’ CALF X-BALL SMASHING
2’ DOOR FRAME STRETCH