WOD 121225

A. ÎNCĂLZIRE DINAMICĂ

2 Rounds:

• 20" Jog / High knees

• 10 Arm circles F/B

• 10 Scapular push-ups

• 10 Air squats

• 10 Reverse lunges (alt)

• 20" Bear crawl

• 20" Crab walk

B. ÎNCĂLZIRE SPECIFICĂ

Upper Body (R1):

• 5 Push-up to Down Dog

• 10 Shoulder taps

• 6 Knee-to-elbow touches

• 6 Toe touches

• 5 Crawl-outs

• 10 m Bear walk

• 6 Bear kick-through

Lower Body (R2):

• 10 Squats (tempo)

• 6 Squat + palm touch

• 6 Squat + elbow touch

• 6 Lunges (alt)

• 10 m Crab walk

• 6 Crab kicks

Power Prep (R3):

• 10 Frog hops

• 10 Broad jump steps

• 5 Burpee mechanics

C. WOD

Runda 1 – Upper Flow

P1:

• Push-up + shoulder tap R

• Push-up + shoulder tap L

• Push-up + knee touch R

• Push-up + knee touch L

• Push-up + foot touch R

• Push-up + foot touch L

• Push-up + toe touch R

• Push-up + toe touch L

• Crawl-out

• Inchworm

• Bear walk 8 m

• 8 Bear kick-through

• Reverse bear walk 8 m

P2:

• Bar hang

• Drop = 5 burpees

Switch.

Runda 2 – Lower Flow

P1:

• Squat + palm touch R

• Squat + palm touch L

• Squat + elbow touch R

• Squat + elbow touch L

• Forward lunge R

• Forward lunge L

• Reverse lunge R

• Reverse lunge L

• Crab walk 8 m

• 8 Crab kicks (alt)

• Reverse crab walk 8 m

P2:

• Squat hold

• Break = 5 burpees

Switch.

Runda 3 – Plyo Flow

• P1: 10 m Burpee broad jump

• P2: 10 m Burpee broad jump

• Switch

• P1: 10 m Burpee broad jump

• P2: 10 m Burpee broad jump

D. STRETCHING (D)

• Child’s pose – 45"

• Thread the needle – 30"/parte

• Couch stretch – 45"/parte

• Hamstring seated fold – 60"

• Figure 4 stretch – 45"/parte

• Wrist stretch – 30"