2021.11.03. – SZERDA
WARM-UP
A. AMRAP 6’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPSN @BB
5 STIFF LEGGED RDL @BB
B. AMRAP 4’
5 DL @INC W TO 60%
20” JUMP ROPE
STRENGTH
DEADLIFT_E2MOM_10′
5X4 @80%
WOD
FOR TIME_TC:13’
40 DU
25 PSN @20/15
40 DU
20 PSN @30/20
40 DU
15 PSN @40/25
40 DU
10 PSN @50/32.5
40 DU
5 PSN @60/40
(B: 80 SU, 15 HANG POWER SNATCHES AFTER EVERY ROPE @EMPTY BB ; RX: 60 DU, +10KG)
ACC_3RFQ
20” RING DIP HOLD
15M HSW
(B: ACC 20″ RING DIP HOLD, 30M REV BEAR CRAWL ; RX: AS WRITTEN)