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Move like you care !!!


WOD 1 

Á tíma - 20 mín þak 


100 Double Unders

27 Thrusters 40/30

27 Uppsetur

27 Kassahopp 60/50

80 Double Unders

21 Thrusters 50/35

21 Uppseta

21 Kassahopp 60/50 + 20 kg

60 Double Unders

15 Thrusters 60/40 kg

15 Uppsetur

15 Kassahopp 60/50 cm + 2x 20 kg

40 Double Unders 

9 Thrusters 70/45 kg 

9 Uppsetur 

9 Kassahopp 60/50 cm + 3x 20 kg


Skráðu tíma - 20 mín þak 


WOD 2 

Á tíma - 20 mín þak 


x Double Unders - max 2 mín 

21 Thrusters 

21 Uppseta

21 Kassahopp 

x Double Unders - max 90 sek

15 Thrusters 

15 Uppsetur

15 Kassahopp 

x Double Unders - max 60 sek

9 Thrusters 

9 Uppsetur

9 Kassahopp 

x Double Unders - max 30 sek 

6 Thrusters  

6 Uppsetur 

6 Kassahopp 


Styrkur og tækni ráða þyngd

og fjölda Double Unders

Þyngdu Thrusters og hækkaðu

kassann í hverri umferð eins 

og þú treystir þér til 

Skráðu þyngdir og tíma



10 mínútur lágmark í 

nudd, liðlosun og teygjur


                 Erna Rut í burpees


WOD 1 og 2

5 Back Squat á mínútunni

í 10 mínútur @65-85% 1RM


Skráðu þyngd



3x 2 mín on 1 mín off

200m Hlaup

Max Reps Burpees


Skráðu fjölda Burpees




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