WOD Eldri WOD

24.08.2016
Sore Today --- Strong Tomorrow !!!
Weightlifting
A: Clean and Jerk (15x 1 Clean & Jerk )
EMOM 15 mínútur

Flæði:
- 1 lyfta á mín í 15 mín
- Byrjaðu í 60-65% af 1RM
- Þyngdu að loknum þrem lyftum ef vel gengur, Þyngdu aðeins ef vel gengur
- Síðustu þrjár mínúturnar máttu þyngja á hverri mínútu ef vel gengur

Tæknilegir feilar ógilda lyftur:
- Að stíga út úr lendingu í Clean-i
- Að stíga út úr lendingu í Jerk-i
- Að pressa út í Jerk-i

Skráðu mestu þyngd í skor
B: Clean Pull (3x 3 Clean High Pull @90+ % af 1RM)
Þú hefur 5 mínútur til að gera þrjá Þrista í Clean High Pull

Þyngdin miðast við 90+% af 1RM Clean

Þú mátt þyngja milli setta ef vel gengur með lyfturnar

Lyfturnar eru ekki Tn´G heldur Rn´G

Skráðu mestu þyngd í skor
Strength
Back Squat (3RM Back Squat )
Flæði:
- Þú hefur 10 mín til að vinna þig upp í þungan Þrist í Back Squat

Skráðu þyngd í skor
MWOD
Nudda læri og rass, mjóbak, brjóstbak og síður á rúllu
Dúfa 90/90s
Spígat 90/90/90s

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!
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