WOD Eldri WOD

30.07.2015
"TO BE A GREAT CHAMPION
YOU MUST BELIEVE
YOU ARE THE BEST
IF YOU´RE NOT,
PRETEND YOU ARE"
- Muhammad Ali
A: Back Squat (3RM Back Squat )
B: Back Squat (2x 10 "Pause" Back Squat @65-75% af A)
Þú hefur 12 mínútur til að finna 3RM
og gera svo 2x 10 lyftur með 65-75%
af þeirri þyngd.
3 góðar sek í pásu í botnstöðunni í B

Skráðu þyngd í A og B
Metcon
Metcon (Time)
3 umferðir - Þak 16 mínútur

200m Róður
10 Burpees yfir stöng
200m Róður
10 Front Squat 40/30 kg
Nýliðar gera 150/7

Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Allir gera FS, nema sé um meiðsli að ræða. Skalaðu þyngd fyrir FS ef
þú þarft og sestu eins djúpt
og þú kemst í góðri líkamsstöðu

1 rep = 1 sek umfram tímaþak
Skráðu tíma í skor og skölun í comment
MWOD
Nudda efri Trappa með boltapriki
Nudda mið og neðri Trappa með bolta
PNF-Teygjur fyrir sömu svæði

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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