WOD 231225

A) ÎNCĂLZIRE GENERALĂ

2 min Bike / Row

20 jumping jacks

20 good mornings

20 air squats

20 arm circles

20 leg swings / picior

B) ÎNCĂLZIRE SPECIFICĂ

2 runde:

10 KB deadlift

10 Russian KB swings

20 single unders

20s hollow hold

20s plank

C) SKILL / STRENGTH

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D) WOD – FOR TIME

21 – 15 – 9 – 15 – 21

Double Kettlebell Swings

ÎNTRE FIECARE RUNDĂ:

100 Double Unders

Time Cap: 18–20 min

E) STRETCHING / COOLDOWN

Hamstrings stretch – 1 min

Glutes stretch (figure 4) – 1 min/parte

Lat stretch – 1 min/parte

Calf stretch – 1 min

Child’s pose – 1 min