WOD Eldri WOD

25.09.2016
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WOD í Open Gym formi

Vertu með
Skill Work
A: Metcon (AMRAP - Reps)
EMOM 6 mín

1-2 Kaðlar án fóta
Skráðu fjölda í skor

Skölun:
- Styttra upp, 1/3 eða 1/2 leið, þú ræður
B: Metcon (AMRAP - Reps)
EMOM 6 mín

1-2 Kaðlar
Skráðu fjölda í skor

Skölun:
- Styttra upp, 1/3 eða 1/2 leið, þú ræður
Metcon
Rx : Metcon (5 Rounds for reps)
A. AMRAP 5 mín

7 Thrusters 40/30 kg
7 Upphífingar

- 5 mín pása -

B. AMRAP 5 mín

5 Réttstöðulyftur 100/70 kg
5 Handstöðupressur

- 5 mín pása -

C. AMRAP 5 mín

5 Power Clean 50/35 kg
25 Double Unders

- 5 mín pása -

D. AMRAP 5 mín

10 Kal Róður
5 Burpees yfir Róðravélina

- 5 mín pása -

E. AMRAP 5 mín

7 Kassahopp 60/50 cm
7 Tær í Stöng
Skráðu fjölda í hverri lotu í skor

Athugaðu:
- 5 DU = 1 stig í C
Sc1 : Metcon (5 Rounds for reps)
A. AMRAP 5 mín

7 Thrusters 32.5/25 kg
7 Upphífingar

- 5 mín pása -

B. AMRAP 5 mín

5 Réttstöðulyftur 80/55 kg
5 Handstöðupressur

- 5 mín pása -

C. AMRAP 5 mín

5 Power Clean 40/30 kg
5-15 Double Unders

- 5 mín pása -

D. AMRAP 5 mín

10 Kal Róður
5 Burpees yfir Róðravélina

- 5 mín pása -

E. AMRAP 5 mín

7 Kassahopp 50/40 cm
7 Tær í Stöng / eða Hnélyftur
Sc1:
- Léttari stangir, ca 80% af Rx
- Þú mátt nota teygju í Upphífingum
- Þú mátt nota upphækkun í HSPU
- Færri DU, 5-15 og mislukkaðar tilraunir telja, max 30s í tilraunir í hverri umferð
- Lægri kassi, 50/40 cm
- Þú mátt gera Hnélyftur í stað TíS

Skráðu fjölda í hverri lotu í skor
Sc2: Metcon (5 Rounds for reps)
A. AMRAP 5 mín

7 Thrusters 25/20 kg
7 Upphífingar

- 5 mín pása -

B. AMRAP 5 mín

5 Réttstöðulyftur 60/40 kg
5 Handstöðupressur / eða Kb´Push Press 2x 16/8 kg

- 5 mín pása -

C. AMRAP 5 mín

5 Power Clean 30/20 kg
5-15 Double Unders

- 5 mín pása -

D. AMRAP 5 mín

10 Kal Róður
5 Burpees yfir Róðravélina

- 5 mín pása -

E. AMRAP 5 mín

7 Kassahopp 40/30 cm
7 Tær í Stöng / eða Hnélyftur
Sc1:
- Léttari stangir, ca 60% af Rx
- Þú mátt nota teygju eða hopp í Upphífingum
- Þú mátt nota upphækkun í HSPU eða gera PP í staðinn
- Færri DU, 5-15 og mislukkaðar tilraunir telja, max 30s í tilraunir í hverri umferð
- Lægri kassi, 40/30 cm
- Þú mátt gera Hnélyftur í stað TíS

Skráðu fjölda í hverri lotu í skor
MWOD
Gefðu þér amk. 20 mín til að
vinna í veikleikum í liðleika

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

Comments (7)

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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?
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