WOD 221225
- Cross Training
- acum 2 zile
- 1 min de citit
A) ÎNCĂLZIRE GENERALĂ
2 min row / bike
30 jumping jacks
20 air squats
20 arm circles
10 inchworms
10 PVC pass-throughs
B) ÎNCĂLZIRE SPECIFICĂ
2 runde:
5 hang clean (bară goală)
5 push press (bară goală)
10 air squats
5 front squats (bară goală)
5 thrusters (bară goală)
C) SKILL / STRENGTH
Complex barbell:
1 hang clean
1 power clean
1 squat clean
1 thruster
EMOM 4 min – greutate ușoară, focus tehnic)
D WOD – FOR TIME
10 Hang Clean
20 Push-Ups
10 Push Press
30 Air Squats
10 Power Clean
20 Push-Ups
10 Front Squats
20 Air Squats
10 Squat Clean
20 Push-Ups
10 Thrusters
30 Air Squats
10 Clusters
Time Cap: 25 min
E) STRETCHING / COOLDOWN
Couch stretch – 1 min/parte
Front rack stretch – 1 min
Overhead triceps & shoulders – 1 min
Seated forward fold – 1 min
Child’s pose – 1 min
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