2022.06.08. – 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 TOE TOUCH TO SQUAT
10 BACK RACK ELBOW ROTATIONS
10 GOOD-MORNINGS @BB
C. AMRAP 5’
3 FR SQ @ADD W
8 AM SWINGS
8 MB CLEANS
2. STR (17-27’) EMOM 10’
3 FR SQ @70-72%
3. WOD_8 rounds of each movement for reps (30-46’)
@ WORK 20” / REST 10”
-DB BOX STEP-UPS @17.5/12.5
-SIT-UPS
-WB CLEANS @9/6
-AM SWINGS @24/16
4. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
2/2’ QUAD SMR