WOD Eldri WOD

30.07.2016
ATHUGAÐU !!!

BREYTTUR OPNUNARTÍMI um helgina og á mánudag

Laugardagur
- OPIÐ 9-14
- WOD á 30 mín frá 09:30 til 12:00*

Sunnudagur
- OPIÐ 10-14
- WOD á 30 mín frá 10:00 til 11:30

Mánudagur
- OPIÐ 9-14
- WOD á 30 mín frá 09:30 til 12:00

*Fyrri tímasetning er upphaf fyrsta WOD tíma og sú seinni er upphaf þess síðasta

Vertu með !!!

WOD dagsins er samsuða úr nokkrum skemmtilegum Liða-WODum í gegnum árin. Þarna má td. finna heimfærða útgáfu af Frantasy Land frá 2014, Triple Double frá 2016 og Ascending Chipper frá 2012

Gangi þér vel
Metcon
Flæði:
- 2 saman í liði
- Skiptingar eftir þörfum, nema þar sem tekið er til að liðsmenn hlaupi saman

Svo einfalt :)

Med Ball Uppsetur:
- Bolti í gólf fyrir ofan höfuð í neðstu stöðu og kasta til félaga sem stendur u.þ.b. meter í burtu

Líf og fjör
Rx: Metcon (Time)
Á tíma - 30 mín þak

A. Frantasy Land

21-15-9
Thrusters 40/30 kg
Burpees
-200m Hlaup saman-
15-12-9
Thrusters 50/35 kg
Burpees
-200m Hlaup saman-
12-9-6
Thrusters 60/40 kg
Burpees

B. Triple Double

40/32 Kal Róður
80 Double Unders
40 Shoulder to Overhead 60/40 kg
---
40 Med Ball Uppsetur 20/14 lbs - kasta til félaga 1m
80 Double Unders
40 Power Snatch 50/35 kg
---
40/32 Kal Róður
80 Double Unders
40 OHS 40/30 kg

C. Ascending Chipper

40 Réttstöðulyftur 60/40 kg
50 Tær í Stöng
60 Front Rack Afturstig 60/40 kg
70 Kb´Sveiflur 24/16 kg
80 Wall Balls 20/14 lbs, 3m
90 HR-Armbeygjur
200m Hlaup (saman)
Skráið tíma í skor og nafn liðsfélaga í comment
Sc1: Metcon (Time)
Á tíma - 30 mín þak

A. Frantasy Land:

21-15-9
Thrusters 30/25 kg
Burpees
-150m Hlaup saman -
15-12-9
Thrusters 40/30 kg
Burpees
-150m Hlaup saman-
12-9-6
Thrusters 50/35 kg
Burpees

B. Triple Double

32/26 Kal Róður
40 Double Unders
32 Shoulder to Overhead 50/35 kg
---
32 Med Ball Uppsetur 14/10 lbs - kasta til félaga 1m
40 Double Unders
32 Power Snatch 40/30 kg
---
32/26 Kal Róður
40 Double Unders
40 OHS / eða BS 30/25 kg

C. Ascending Chipper

32 Réttstöðulyftur 50/35 kg
40 Tær í Stöng
48 Front Rack Afturstig 50/35 kg
56 Kb´Sveiflur 20/12 kg
64 Wall Balls 14/10 lbs, 3m
72 HR-Armbeygjur
100m Hlaup (saman)
Sc1:
- Færri rep í B og C, ca 80% af Rx
- Léttari stangir, bjöllur og boltar ca 80% af Rx
- Styttri róður og hlaup
- Mislukkuð rep telja í DU
- BS í stað OHS ef þarf
- Hnélyftur í stað TíS ef þarf

Skráið tíma í skor og nafn liðsfélaga í comment
Sc2: Metcon (Time)
Á tíma - 30 mín þak

A. Frantasy Land:

21-15-9
Thrusters 25/15 kg
Burpees
-100m Hlaup-
15-12-9
Thrusters 30/20 kg
Burpees
-100m Hlaup-
12-9-6
Thrusters 35/25 kg
Burpees

B. Triple Double

26/20 Kal Róður
20 Double Unders
26 Shoulder to Overhead 35/25 kg
---
26 Med Ball Uppsetur 10/6 lbs - kasta til félaga 1m
20 Double Unders
32 Power Snatch 30/20 kg
---
26/20 Kal Róður
20 Double Unders
40 OHS / eða BS 25/15 kg

C. Ascending Chipper

26 Réttstöðulyftur 35/25 kg
32 Hnélyftur
38 Front Rack Afturstig 35/25 kg
44 Kb´Sveiflur 16/8 kg
50 Wall Balls 10/6 lbs, 2.7m
56 HR-Armbeygjur
100m Hlaup (saman)
Sc2:
- Færri rep í B og C, ca 60% af Rx
- Léttari stangir, bjöllur og boltar ca 60% af Rx
- Lægra mark í WB, 2.7m
- Styttri róður og hlaup
- Mislukkuð rep telja í DU
- BS í stað OHS ef þarf
- Hnélyftur í stað TíS
- Armbeygjur á hnjám ef þarf

Skráið tíma í skor og nafn liðsfélaga í comment
MWOD
Gefðu þér 20 mínútur 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?
    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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