WOD 161225

A) ÎNCĂLZIRE GENERALĂ

– 2 min row / bike

– 20 jumping jacks

– 10 inchworms

– 10 air squats

– 10 push-ups

– 20 mountain climbers

B) ÎNCĂLZIRE SPECIFICĂ

2 runde:

– 8 good mornings (bară goală)

– 8 deadlift (tempo controlat)

– 8 floor press (bară goală)

– 10 med ball good mornings

– 10 med ball sit-ups

C) SKILL / STRENGTH (10 min)

Every 2 min x 5 seturi:

– 5 Deadlift

– 5 Floor Press

Greutate: moderat & Heavy – focus tehnic

D) WOD

FOR TIME

Piramidă 1–10:

– Medicine Ball Burpee &Wall Ball

– Medicine Ball Sit-Ups

Time cap: 15–18 min

E) STRETCHING / COOLDOWN

– Hamstrings stretch– 1 min

– Glutes stretch – 1 min

– Chest opener stretch – 1 min

– Triceps & shoulders stretch – 1 min

– Seated forward fold – 1 min