WOD Eldri WOD

29.04.2016
Þessi hefði átt að fylgja gærdeginum en,
betra seint en aldrei.

"There is no reason to be alive
if you can't do Deadlift"
- Jón Páll Sigmarsson
Metcon
Þú færð meira út út æfingunni, því betri sem tæknin þín er og því meiri sem ákefðin er

Veldu þá útgáfu sem þú treystir þér til að klára undir tímaþaki og með góðri tækni
og hámarks ákefð allan tímann

Ef þú lendir einhversstaðar á milli flokka,
ekki alveg Rx en eitthvað í Sc1 aðeins of létt. Skaltu velja léttari flokkinn og skala upp þær æfingar sem eru of léttar um leið og þú leggur áherslu á að bæta þig í þeim æfingum sem enn vantar eitthvað upp á !

Þak 24 mín

Markmið:
- Framúrskarandi tækni í öllum æfingum
- Jafn hraði allan tíman
- Pásutími í lágmarki
- Klára undir tímaþaki

Skráðu tíma í skor í viðeigandi dálk
Rx : Metcon (Time)
800m Hlaup
25 Kb´SDHP 24/16 kg
25 Tær í stöng
50 Kassahopp yfir 60/50 cm
25 Handstöðupressur
25 alt. Kb´Squat Snatch 24/16 kg
125 Double Unders
Skráðu tíma í skor
Sc1: Metcon (Time)
800m Hlaup
20 Kb´SDHP 20/12 kg
20 Hnélyftur
40 Kassahopp yfir 50/40 cm
20 Handstöðupressur með upphækkun
20 alt. Kb´Squat Snatch 20/12 kg
75 Double Unders / MR 3 mín
Í Sc1 er leyfilegt að nota upphækkun undir höfuðið
í HSPU - Hámark 20kg + AB-Mat

Skráðu tíma í skor
Sc2 : Metcon (Time)
600m Hlaup
17 Kb´SDHP 16/8 kg
17 Hnélyftur
34 Kassahopp yfir 50/40 cm
17 Kb´Push Press 2x 16/8 kg
17 alt. Kb´Snatch 24/16 kg
35 Double Unders / MR 3 mín
Skráðu tíma í skor
MWOD
Nudda læri á rúllu
Nudda brjóstvöðva með boltapriki
Twisted Cross 2/2 mín
Saddle Pose 2-3 mín
Dúfa 2/2 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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