2022.05.30. – HÉTFŐ
1. W-U (0-14’)
A. STRETCHING 5’
– LAYING 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 LAYING Y-RAISES @PVC
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 THRUSTERS @BB
10 HOLLOW-ARCHES
20” DIP HOLD AT TOP
2. WOD (18-27’) TC:9’
JACKIE_BENCHMARK WOD @NOTE YOUR TIME!
1K ROW
50 THRUSTERS @BB
30 PULL-UPS
3. STR (30-47’) IT WILL BE HOT – KEEP THE REST TIME!
7 X 7 BULGARIAN SQUAT @ALL 7 SETS ON ONE SIDE THEN SWITCH; 7” REST BW SETS
THEN 4RFQ
20/20” COPENHAGEN PLANK
60” CHINESE PLANK
4. COOL-DOWN (52-60’)
2’ FORWARD FOLD
1’/1’ TWISTED LIZARD
2’ PUPPY
2’ DOOR FRAME STRETCH