WOD Eldri WOD

02.05.2016
We are what we repeatedly do
- Excellence, therefor,
is not an act It´s a habit
- Aristóteles

Vendu þig á framúrskarandi gæði í öllu sem þú tekur þér
fyrir hendur !!!
Strength
Back Squat (3x 5 Back Squat m/pásu)
Þú hefur 12 mínútur til að vinna þig upp í þunga "pásu-fimmu" og gera þrjú sett þar

Pásu-Beygjur eru þekkt stærð í lyftingaheiminum og er ætlað að styrkja
botnstöðuna og auka sprengikraft með
því að spyrna upp úr botninum úr kyrrstöðu

Athugaðu að Pásu-Beygjur er erfiðari en
hefðbundnar og því ætti þyngdin að vera
minni en venjulega í fimmu

Fókus:
- 3 góðar sekúndur í kyrrstöðu í botninum
- Ekkert "bounce" upp úr botninum

Skráðu þyngd í skor
Metcon
WOD dagsins vel þekkt og heitir Baseline
- Allir (flestir) sem hafa farið í gegnum Grunnnámskeið hjá CrossFit Reykjavík
hafa tekið Baseline og nú er kominn tími
til að reyna sig við það verkefni aftur

Skorið í dag er þó tvíþætt

A. Baseline - Á tíma
B. AMRAP út tímann

Taktu eftir tímanum þegar þú klárar
fyrstu umferðina og haltu svo
strax áfram út 15 mínúturnar
A. : Metcon (Time)
"Baseline"
Á tíma - 15 mín þak

500m Róður
40 Hnébeygjur
30 Uppsetur
20 Armbeygjur
10 Upphífingar
B: Metcon (AMRAP - Reps)
AMRAP 15 mín

500m Róður
40 Hnébeygjur
30 Uppsetur
20 Armbeygjur
10 Upphífingar
Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Róður = 50 rep

Skráðu tíma í A og fjölda í B
MWOD
Nudda Kálfa, Læri og Rass á rúllu
Seated Forward Fold 2-3 mín
Saddle Pose 2-3 mín
Twisted Cross 90s - 2 mín

bjork

              Björk eftir góða æfingu

 

WOD 1

LINDA

10-9-8-7-6-5-4-3-2-1

Réttstaða 1.5 BW

Bekkpressa BW

Clean 3/4 BW

 

BW = Body Weight 

 

WOD 2

LINDA

með hæfilegri skölun á þyngd

 

MWOD

Fram- og hliðarlæri

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