WOD Eldri WOD

08.12.2016
No Pain
No Gain !!!
Weightlifting
Markmið:
- Tæknileg bestun og stöðugleiki
- Nýtt PR

Flæði:
- 1 Squat Clean & Split Jerk EMOM í 12 mín
- Tveir saman á stöng, ef þarf og/eða vil(l)
- Sparar lóðaburð
- Meira pláss
- Pepp og leiðbeiningar frá félaganum
- Byrjaðu í 55-65% af 1RM
- Þyngdu að vild, ef vel gengur
- Skráðu lokaþyngd í skor

Fókus:
- Treystu tækninni
- Treystu kennslunni
- Treystu þjálfuninni
- Treystu þér !!!
- Vertu þinn harðasti dómari
- Allar lyftur eiga að líta eins út og þú veist hvernig það á að vera
- Bannað að þyngja ef tæknin er off !
Clean and Jerk (EMOM 12m 1 Clean & Jerk )
Skráðu lokaþyngd í skor
- Nýtt PR ef þér líður eins og meistara
Test
Markmið:
- Bæting frá því síðast

Flæði:
- 2 saman
- Einn gerir, annar telur og dæmir
- Báðir klára TíS og svo báðir Róður
- Pásan er meðan hinn gerir

Fókus:
- TíS
- Stór sveifla með fótum
- Lítil sveifla/átak í bringu
- Anda
- Róður
- Kraftmikið tog
- Rólega til baka
- Anda
Rx: Toes 2 Bar Test (Time)
Á tíma - 5 mín þak

50 Tær í Stöng
Skráðu tíma í skor
- Hvert óklárað rep = 1 sek ofan á tímaþak
CFRvk Test - 50 Kal Róður (Time)
Á tíma - 5 mín þak

50 Kal Róður
Allir reyna við 50 Kal !!!
- Good Luck :)

Skráðu tíma í skor
Sc1: Metcon (Time)
Á tíma - 5 mín þak

50 Fótalyftur
Sc1:
- Fótalyftur í stað TíS
- Beinir fætur og hælar yfir mjaðmir í efstu stöðu

Skráðu tíma í skor
- Hvert óklárað rep = 1 sek ofan á tímaþak
Sc2: Metcon (Time)
Á tíma - 5 mín þak

50 Hnélyftur
Sc2:
- Hnélyftur í stað TíS
- Bogin hné og hné yfir mjaðmir í efstu stöðu

Skráðu tíma í skor
- Hvert óklárað rep = 1 sek ofan á tímaþak
MWOD
Nudda mjóbak, brjóstbak og síður á rúllu
Indíánateygja 2/2m

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?
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