WOD Eldri WOD

01.06.2016
"It´s supposed to be HARD WORK
If it wasn´t HARD WORK, everyone
would do it.
HARD WORK... Is what makes it GREAT"
- A League of their own.
Strength
Shoulder Press (4x 8 Axlapressur )
Þú hefur 12 mínútur til að vinna þig upp í þunga Áttu og gera fjögur sett þar

Gerðu 3-4 lyftur í hverju setti í upphitun og byrjaðu
á Áttum þegar þú ert komin í þyngdina

Skráðu þyngd í skor
Metcon
Markmið
- Að besta tækni í öllum æfingum
- Butterfly C2B í Rx
- C2B í bæði Sc1 og 2
- Notaðu nægjanlega sterka teygju til að gera þér kleift að gera C2B
- TnG í Clean & Jerk
- Æfðu þig í að stjórna stönginni og að stefndu á óbrotin sett í DU, hvort sem þú gerir SU+DU eða hrein DU

Bannað að rifna í C2B !!!

2 mín í pásu á milli A og B

Líf og fjör
Rx A: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mín

5 Chest to Bar
5 Burpees upp í stöng
Skráðu fjölda í skor
Rx B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mínútur

5 TnG Clean & Jerk 60/40 kg
20 Double Unders
Skráðu fjölda í skor
Sc1 A: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mínútur

5 Chest to Bar
5 Burpees upp í stöng
Sc1:
- Teygja í Chest to Bar

Skráðu fjölda í skor
Sc1 B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mínútur

5 TnG Clean & Jerk 50/35 kg
10 Double Unders
Sc1:
- Léttari stöng, 50/35 kg
- Færri Double Unders, 10 rep
- Hver tilraun telur

Skráðu fjölda í skor
Sc2 A: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mínútur

5 Chest to Bar
5 Burpees upp í stöng
Sc2:
- Hoppandi Chest to Bar

Skráðu fjölda í skor
Sc2 B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 mínútur

5 TnG Clean & Jerk 40/25 kg
5 Double Unders
Sc2:
- Léttari stöng, 40/25 kg
- Færri Double Unders, 5 rep
- Hver tilraun telur

Skráðu fjölda í skor
MWOD
Nudda efri Trappa með boltapriki
Nudda mið og neðri Trappa á bolta
Krjúpandi Axlateygja 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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