WOD 131225(2)

A. ÎNCĂLZIRE DINAMICĂ

3 ROUNDS

1:00 Bike

10 Arm circles (5/5)

10 Scap pull-ups

10 Hip hinge

10 Walking lunges

30 s Dead hang

B. ÎNCĂLZIRE SPECIFICĂ

Bike

1:00 easy

0:30 moderate

0:30 easy

0:30 fast

0:30 easy

Odd Object & Grip

2 ROUNDS

20 m Bear hug carry (ușor)

5 Object deadlift

5 Object lift & throw

20 s Dead hang

C. WOD

3 ROUNDS

2:00 Bike

1:00 Bar hang

40 m Odd object bear hug carry

10 Object lift & throw over shoulder

REST 1:00 după fiecare rundă

D. STRETCHING

00:30 Bar hang

1:00 Child’s pose

1:00 Seated forward fold

1:00 Figure 4

0:45 Forearm stretch (flexori)

0:45 Forearm stretch (extensori)

10 Cat–Cow

1:00 Supine twist