WOD 201225

A) ÎNCĂLZIRE GENERALĂ

2 runde:

– 30 jumping jacks

– 20 air squats

– 15 push-ups (easy)

– 20 alternating lunges

– 30 s hollow hold

B) ÎNCĂLZIRE SPECIFICĂ

2 runde:

– 10 scap push-ups

– 10 box step-ups (low box)

– 6 ring dips / bench dips

– 10 V-ups (controlat)

mobilitate:

– 30 s shoulder circles

– 30 s hip openers

C) SKILL / STRENGTH

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D) WOD – FOR TIME

Time cap: 25 min

10 Push-Ups

10 Dips

10 Squats

10 Box Step-Ups

50 V-Ups

20 Push-Ups

20 Dips

20 Squats

20 Box Step-Ups

50 V-Ups

30 Push-Ups

30 Dips

30 Squats

30 Box Step-Ups

50 V-Ups

40 Push-Ups

40 Dips

40 Squats

40 Box Step-Ups

50 V-Ups

E) STRETCHING / COOLDOWN

– Chest stretch on rig – 1 min

– Triceps stretch – 1 min

– Seated forward fold – 1 min

– Couch stretch – 1 min / picior

– Supine spinal twist – 1 min