WOD Eldri WOD

29.06.2016
Til hamingju þú !!!

- Þú ert mikilvægur hluti af sterkustu, fallegustu og bestu þjóð í heimi
- Þú ert frábær og gerir heiminn að betri stað
- Þú ert fyrirmynd
- Þú hvetur aðra til að vilja besta sjálfan sig með að vera besta mögulega útgáfan af þér

Haltu áfram á sömu braut
Weightlifting
Power Snatch (1RDM Power Snatch )
Þú hefur 10 mínútur til að vinna þig upp í þungan Ás (1RDM) í PS

Þungur Ás er ekki endilega nýtt PR en ef þér líður eins og heimsmeistara, Go 4 It!

Fókus á tæknilega framúrskarandi lyftur
- Góð upphafsstaða
- Yfirveguð færsla
- Ákveðið Contact
- Klára spyrnu áður en hendur taka við stönginni
- Hratt undir

Tæknilegir feilar ógilda lyftur:
- Bannað að stíga út úr lendingunni
- Bannað að hoppa óeðlilega gleitt í lendingunni

Skráðu þyngd í skor
Metcon
Gefðu allt í þessa !

Fókus:
- Hlauptu eins hratt og þú kemst, bannað að spara sig hér
- Jafn hraði í Burpees
- Beygja hné sem minnst bæði á leið niður og upp
- Spyrna af krafti upp úr gólfinu
- Smooth is Fast í High Rep Ólympískum
- Vandaðu þig við lyfturnar og þannig sparar þú orku og græðir tíma
Rx: Metcon (Time)
3 umferðir 16 mín þak

400m Hlaup
21 Burpees
15 Power Snatch 40/30 kg
Skráðu tíma í skor
Sc1: Metcon (Time)
3 umferðir 16 mín þak

400m Hlaup
17 Burpees
12 Power Snatch 30/22.5 kg
Sc1:
- Færri rep, 17/12
- Léttari stöng

Skráðu þyngd í skor
Sc2: Metcon (Time)
3 umferðir 16 mín þak

300m Hlaup
14 Burpees
9 Power Snatch 25/17.5 kg
Sc2:
- Styttra hlaup, 300m
- Færri rep, 14/9

Skráðu tíma í skor
MWOD
Nudda rassvöðva á bolta
Nudda mjóbak, brjóstbak og síður á rúllu
Hliðarlega 90/90s
Standandi spígat 2-3m

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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    I have never been able to like tofu either, and after lernaing more about nutrition I feel no need to force myself to like it. Soy has a sugar that we can't digest, which is why it gives us gas, and manufactured tofu has been processed to take out all of the fiber as well as a lot of the vitamins and minerals.Tempeh is a fermented product, so that the sugar has been broken down, and it uses the whole bean fiber all and tastes SO much better! ask around or maybe order online?
    I have never been able to like tofu either, and after lernaing more about nutrition I feel no need to force myself to like it. Soy has a sugar that we can't digest, which is why it gives us gas, and manufactured tofu has been processed to take out all of the fiber as well as a lot of the vitamins and minerals.Tempeh is a fermented product, so that the sugar has been broken down, and it uses the whole bean fiber all and tastes SO much better! ask around or maybe order online?
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