WOD Eldri WOD

30.08.2016
Life begins at the end
of your comfort zone !!!
Weightlifting
Markmið:
- Tæknileg bestun og aukin skilvirkni með þyngd
- Allar lyftur eiga að vera Tn´G, svo miðaðu þyngdina við það
- Engin pása á öxlum á leiðinni upp
- Engin pása á líkamanum á leiðinni niður
- Stutt pása í lendingu í Jerki fyrir jafnvægi, rétta svo úr og stöngin samstundis niður í næstu lyftu

Flæði:
- Byrja í 55-65% af 1RM Clean & Jerk
- Þyngja á þriðju hverri mínútu ef vel gengur
- Síðustu þrjár mínúturnar máttu þyngja á hverri mínútu ef vel gengur
Clean and Jerk (12x 3 Tn´G Clean & Jerk )
EMOM 12 mín - vaxandi þyngd

3 Power Clean & Push Jerk

Skráðu lokaþyngd í skor
Strength
Deadlift (3x 8 Tn´G Deadlift )
Þú hefur 12 mínútur til að vinna þig upp í þunga Áttu í Deadlift og gera þrjú sett með þá þyngd

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

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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