WOD 171225

A) ÎNCĂLZIRE GENERALĂ

– 2 min Assault Bike / Row / Ski

– 20 Jumping Jacks

– 10 Arm Circles F/B

– 10 Hip Circles

– 10 Leg Swings F/B

– 10 Inchworms

– 30 s Hollow Hold

B) ÎNCĂLZIRE SPECIFICĂ

2 runde:

– 5 Walkouts + Push-Up

– 6 Kip Swings

– 10 Air Squats

– 20 Single Unders

Activare & mobilitate:

– 20 s Wall Hold (face to wall)

– 10 Scap Pull-Ups

– 10 Alternating Reverse Lunges

– 15 s Hollow / 15 s Arch

C) SKILL / STRENGTH

EMOM 6 min:

Min 1 – 3 Wall Walks

Min 2 – 6–8 Strict Pull-Ups

Min 3 – 20 Double Unders

D) WOD – FOR TIMETime Cap: 25 min

5 Wall Walks

10 Candlesticks

10 Burpees

10 Candlesticks

20 Pull-Ups

10 Candlesticks

30 Push-Ups

10 Candlesticks

40 Jumping Lunges

10 Candlesticks

60 Sit-Ups

10 Candlesticks

70 Jumping Squats

10 Candlesticks

80 Alternating Lunges

10 Candlesticks

90 Double Unders

10 Candlesticks

E) STRETCHING / COOLDOWN

– Shoulder Opener on Wall

– Lat Stretch Hanging / Rig

– Seated Forward Fold

– Couch Stretch

– Supine Spinal Twist

– Happy Baby