WOD 241225

LAST WOD BEFORE CHRISTMAS 🎄

A) ÎNCĂLZIRE GENERALĂ

• 2 min easy row / bike

• 30 jumping jacks

• 20 arm circles (10/10)

• 20 air squats

• 30 s plank

• 30 s hollow hold

B) ÎNCĂLZIRE SPECIFICĂ

2 rounds:

• 5 scap pull-ups

• 10 push-ups (tempo controlat)

• 15 air squats

• 20 s hollow hold

C) SKILL / STRENGTH

– NU SE APLICĂ

D) WOD – FOR TIME

• 50 Pull-Ups

• 100 Push-Ups

• 200 Air Squats

• 5 min Plank Hold

Time cap: 25 min

E) STRETCHING / COOLDOWN

• Dead hang – 1 min

• Chest opener stretch – 1 min

• Seated forward fold – 1 min

• Figure 4 stretch – 1 min / side

• Child’s pose – 1 min