2022.06.13. – HÉTFŐ
1. W-U (0-14’)
A. STRETCHING 5’
– LAYING HAMS STRETCH
– TWISTED CROSS STRETCH
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 INCHWORMS WITH PUSH-UPS
15” RING DIP HOLD AT TOP
15” RING DIP HOLD AT BOTTOM
C. AMRAP 5’
30” ROW @STOP AT CHEST
3 STRICT RING DIPS
5 DL @ADD WEIGHT
2. STR (17-28’)
FOR QUALITY
30 STRICT RING DIPS
50 PUSH-UPS
THEN 2’ REST,
THEN
50 DB BENCH PRESSES FOR SPEED (WHILE CONTROLLED) @AT A WEIGHT YOU CAN DO UNBROKEN!
3. WOD_FT _TC: 10’ (30-40’)
30-20-10
* DEADLIFT @61/43-85/55-102/75
*18/15 CALS ROW AFTER SETS
4.ACC_3RFQ (42-48’)
15 GHD/ BOX HIP EXTENSIONS
15 LAYING Y- RAISES
5. COOL-DOWN (50-60’)
2’ FORWARD FOLD
1’/1’ SUPINE TWISTS
2’ PUPPY
2’ DOOR FRAME STRETCH