WOD051225

A. Încălzire Dinamică – 6’

2 Rounds:

30s Jumping Jacks

10 Leg Swings / leg

10 Arm Circles F/S

10 C-Shape Rotations

10 Hip Rotations

10 Good Mornings

20 Mountain Climbers

B. Încălzire Specifică – 8–10’

1. Barbell Prep – 2 Rounds:

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

2. DU Prep:

20 SU

10 Penguin Taps

10 SS–Doubles

10 DU

3. Core Prep:

10 Dead Bugs

10 Hollow Rocks / Holds

10 Sit-Ups

4. Flow Test – 1 Round:

5 Thrusters

10 DU

10 Sit-Ups

C. WOD – For Time

50–40–30–20–10:

Thrusters (35/24 kg)

Double Unders

Sit-Ups

TC: 24–25’

D. Stretching – 6’

Child’s Pose – 1’

Wall Pec Stretch – 30s/side

Couch Stretch – 45s/side

Supine Twist – 45s/side

Seated Forward Fold – 1’