WOD Eldri WOD

01.07.2016
How U do Anything is,
How U do Everything!
- Vandaðu þig við allt sem þú gerir í lífinu
Metcon
Flæði:
- WOD dagsins er í þrem hlutum A, B og C
- Hver hluti er skoraður sér
- Röð æfinga er alltaf sú sama í öllum hlutum
- B og C byrja frá byrjun
- 1 mín í pásu á milli A og B
- 2 mín í pásu á milli B og C

Gangi þér vel :)
RxA: Metcon (AMRAP - Reps)
AMRAP 3 mín

20 Rs. Kb´Sveiflur 32/24 kg
30 Wall Balls 20/14 lbs, 3m
20 V-Ups
30 Kassahopp 60/50 cm
20 alt. Kb´Snatch 32/24 kg
30 Kal Róður
Skráðu fjölda í skor
RxB: Metcon (AMRAP - Reps)
AMRAP 6 mín
Skráðu fjölda í skor
RxC: Metcon (Time)
Á tíma - Þak 12 mín
Skráðu tíma í skor
Metcon
Sc1A: Metcon (AMRAP - Reps)
AMRAP 3 mín

16 Rs. Kb´Sveiflur 24/16 kg
24 Wall Balls 14/10 lbs, 3m
16 V-Ups
24 Kassahopp 50/40 cm
16 alt. Kb´Snatch 24/16 kg
24 Kal Róður
Sc1:
- Færri rep, 16/24
- Léttari bolti, 14/10 lbs
- Lægri kassi, 50/40 cm

Skráðu fjölda í skor
Sc1B: Metcon (AMRAP - Reps)
AMRAP 6 mín
Skráðu fjölda í skor
Sc1C: Metcon (Time)
Á tíma - 12 mín þak
Skráðu tíma
Metcon
Sc2A: Metcon (AMRAP - Reps)
AMRAP 3 mín

12 Rs. Kb´Sveiflur 16/12 kg
18 Wall Balls 10/6 lbs, 2.7m
12 V-Ups
18 Kassahopp 40/30 cm
12 alt. Kb´Snatch 16/12 kg
18 Kal Róður
Sc2:
- Færri rep, 12/18
- Léttari bjalla, 16/8 kg
- Léttari bolti og lægra skotmark, 10/6 lbs, 2.7m
- Lægri kassi, 40/30 cm

Skráðu fjölda í skor
Sc2B: Metcon (AMRAP - Reps)
AMRAP 6 mín
Skráðu fjölda í skor
Sc2C: Metcon (Time)
Á tíma - 12 mín þak
Skráðu tíma í skor
MWOD
Nudda Rotator Cuffs á bolta
Nudda Framhandleggi með sköflung
Krjúpandi Axlateygja 2-3m
Splitt teygja 2-3 mín

aggi

              Aggi eftir Fight Gone Bad

 

 

WOD1

3 umferðir

500m Róður

20 Kb´Sveiflur 24/16 kg

20 Wall Balls 20/14 lbs, 3m

 

WOD2

3 umferðir

500m Róður

20 Kb´Sveiflur 20/12 kg

20 Wall Balls 14/10 lbs, 3m

 

Skráið tíma

 

MWOD

Fram- og hliðarlæri

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