2022.06.22. – 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 PRISONER SQUATS
10 WALL ANGELS
10 SCAPULAR PULLS
C. AMRAP 5’
10 ALT REV LUNGES
5 WB
5 RING ROWS
5 BOX JUMPS
3 STRICT PULL-UPS
2. STRENGTH (16-30’)
FRONT SQUAT
4X10
@BUILD HEAVY 10 REPS…FROM 50%
3. WOD_AMRAP 14’ (33-47’)
30 JUMPING LUNGES
25 WB @9/6
20 RING ROWS
15 BJ @60/50
10 STRICT PULL-UPS
4. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
2’ LATS STRETCH AT RIG
2/2’ QUAD SMR