2022.06.01. – SZERDA
1. W-U (0-15’)
A. STRETCHING 6’
– LAYING HAMS STRETCH
– TWISTED CROSS STRETCH
– FROG
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 WALL SQUATS
10 BACK RACK ELBOW ROTATIONS
10 GOOD-MORNINGS @BB
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 FR SQ
5 PUSH PRESSES
@EMPTY BB
2. STR (17-27’)
FR SQ FOR LOAD
1X8 @68%/60”R
2X6 @74%/90”R
3X4 @80%/120”R
3. WOD_AMRAP 12’ (30-42’)
12/10 CALS ROW
12 RKBS @24/16
12 PUSH PRESSES @43/30
4. ACC_3RFQ @BB (45-53’)
10 Z-PRESSES @BB
10/10 SL LEG EXTENSIONS @ON BOX WITH KB
5. COOL-DOWN (54-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE