WOD Eldri WOD

29.09.2016
"You can complain that Roses have Thorns
or you can rejoice that Thorns have Roses"

Tileinkaðu þér jákvætt hugarfar í öllu
Metcon
Markmið:
- Að halda áfram !!!

Fókus:
- Góð tækni auðveldar allar hreyfingar
- Anda í takt við hreyfingarnar

Flæði:
- Helmingur af hópnum byrjar á róðri og hinn á hlaupi, ef hóparnir eru það stórir, og halda svo áfram með æfinguna í réttri röð þaðan
- Róður - Sveiflur - Sh2Oh ...
- Hlaup - Uppsetur - Kassahopp ...
- Hver ný lota byrjar þar sem frá var horfið
Rx: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

400m Róður
30 Rússn. Sveiflur 24/16 kg
20 Sh2Oh 50/35 kg
400m Hlaup
30 Ab-Mat Uppsetur
20 Kassahopp yfir 60/50 cm
Skráðu fjölda í skor :
- Heil umferð er 180 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
Sc1: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

300m Róður
24 Rússn. Sveiflur 20/12 kg
16 Sh2Oh 40/27.5 kg
300m Hlaup
24 Ab-Mat Uppsetur
16 Kassahopp yfir 50/40 cm
Sc1:
- Styttri róður, 300m
- Styttra hlaup, 300m
- Færri rep, 24/16 kg
- Léttari bjalla, 20/12 kg
- Lægri kassi, 50/40 cm

Skráðu fjölda í skor :
- Heil umferð er 140 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
Sc2: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

200m Róður
18 Rússn. Sveiflur 16/8 kg
12 Sh2Oh 30/20 kg
200m Hlaup
18 Ab-Mat Uppsetur
12 Kassahopp yfir 40/30 cm
Sc2:
- Styttri róður, 200m
- Styttra hlaup, 200m
- Færri rep, 18/12 kg
- Léttari bjalla, 16/8 kg
- Lægri kassi, 40/30 cm

Skráðu fjölda í skor :
- Heil umferð er 100 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
MWOD

Veldu eina eða taktu allt

Diane

21-15-9

Réttstaða 

Handstöðupressur

 

Elisabeth

21-15-9

Squat Clean 60/40 kg

Dýfur í hringjum

 

Karen

150 Wall Balls 20/14 lbs 3m

 

Skrá tíma

 

MWOD

Vinna í veikleikum

Comments (9)

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    WOD 16:14IMO hardest part was maiiatnning grip on toes to bar. oh, and burpeees, holy moly. on a brighter note, something clicked in my head on double unders today (maybe it's because i was actually using a good rope and had plenty of space) and i nailed about 2 sets of 20 DU's in a row. wow took 4 months to get that down!
    WOD 16:14IMO hardest part was maiiatnning grip on toes to bar. oh, and burpeees, holy moly. on a brighter note, something clicked in my head on double unders today (maybe it's because i was actually using a good rope and had plenty of space) and i nailed about 2 sets of 20 DU's in a row. wow took 4 months to get that down!
    WOD 16:14IMO hardest part was maiiatnning grip on toes to bar. oh, and burpeees, holy moly. on a brighter note, something clicked in my head on double unders today (maybe it's because i was actually using a good rope and had plenty of space) and i nailed about 2 sets of 20 DU's in a row. wow took 4 months to get that down!
    You are super-human if you noticed it .I wish I could wuorkot with a champion that you are, but I stay far away and fortunately I have your videos with me.I get so much positive vibes watching your wuorkots. Keep inspiring us as always.
    You are super-human if you noticed it .I wish I could wuorkot with a champion that you are, but I stay far away and fortunately I have your videos with me.I get so much positive vibes watching your wuorkots. Keep inspiring us as always.
    You are super-human if you noticed it .I wish I could wuorkot with a champion that you are, but I stay far away and fortunately I have your videos with me.I get so much positive vibes watching your wuorkots. Keep inspiring us as always.