2022.05.20. PÉNTEK
1. W-U (0-12’)
A. STRETCHING 4’ @<30" HOLD EACH
– LYING HAMS STRETCH
– TWISTED CROSS STRETCH
– PIGEON
B. AMRAP 4’
10 OHS AT WALL
10 PVC PASSES
20” HS HOLD
C. AMRAP 4’
100M RUN
3 DL @ADD W
3 HSPU
2. PVC SNATCH DRILL (13-16’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 PSN
3. PSN (18-33’) E90”
3X3 HH PSN
3X2 HPSN
3X1 PSN
*ADD WEIGHT BW HEIGHTS
4. WOD_FT (35-50’) TC:15’
20-15-10-5 @200M RUN AFTER ROUNDS
– DEADLIFT @102/70
– HSPU @DEF PLATE (5CM)
5. COOL-DOWN (53-60’)
1’ SEATED FORWARD FOLD
1/1’ THREAD THE NEEDLE
1/1’ LYING SUPINE TWIST
1/1’ BANDED SHOULDER DISTRACTION