WOD 151225

Cross Training
acum 2 zile
1 min de citit

A. Încălzire dinamica

– 2 min Assault Bike

– 10 PVC Pass Through

– 10 PVC Trunk rotations

– 10 PVC C Shape

– 10 PVC Press

– 10 PVC Good Mornings

– 10 PVC Air Squats

– 10 PVC Kong Squats

– 10 PVC Deadlift

– 10 PVC Shoulder Shrug

– 10 PVC Hang Clean

– 10 PVC Clean

– 10 PVC Front Lungees

– 10 PVC Push Press

– 10 PVC Push Jerk

B. Încălzire specifică

EMOM 4 min:

10 DB Deadlifts
10 DB Bent over Row
10 Hang Cleans
10 Front Squats
10 Push Jerks
5 Thrusters
5+5 Alternating DB Snatches
10 DB Swings
4 Burpees
4 Alt Devil's Press

C. WOD

🎄 12 NIGHTMARE BEFORE CHRISTMAS

For Time

1 Hang Clean

2 Front Squats

3 Push Jerk

4 Bent Over Rows

5 Burpees

6 Thrusters

7 Deadlifts

8 Alternating DB Snatches

9 DB Swings

10 DB Snatch to Reverse Lunge (5/5)

11 Devils Press

12 SURPRISE 🎁

(Anunțată în sală în ziua WOD-ului)

Se lucrează în stilul “12 Days”:1 → apoi 1-2 → apoi 1-2-3 → … → 1–…–12

Scalare:

– Greutăți moderate

– Burpees = no push-up dacă e necesar

– Devils Press = 1 DB

D. Cooldown – 5–7 min

– Hamstring stretch

– Quad stretch

– Lat stretch

– Child’s Pose

– Hip Flexor Stretch

– Spinal twist

– Chest Stretch

– Triceps Stretch