2022.06.15. – SZERDA
1. W-U (0-14’)
A. STRETCHING 5’
– LAYING HAMS STRETCH
– TWISTED CROSS STRETCH
– FROG
– BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 WALL SQUATS
10 WALL ANGELS
10 SCAPULAR PULLS
C. AMRAP 5’
3 BEAR COMPLEXES @ADD WEIGHT
5 BF BURPEE
10 KIP SWINGS
THEN WARM-UP TO 80% OF 1RM FR SQ
2. STR (20-32’) E2MOM 12’
FRONT SQUAT FOR LOAD
1X6 @80%
2X4 @84%
3X2 @88%
3. WOD_AMRAP 12’ (34-46’)
12 BF BURPEES
10 T2B
5 BEAR COMPLEXES @35/25
4. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
2’ DOOR FRAME STRETCH
2/2’ QUAD SMR