WOD Eldri WOD

29.09.2016
"You can complain that Roses have Thorns
or you can rejoice that Thorns have Roses"

Tileinkaðu þér jákvætt hugarfar í öllu
Metcon
Markmið:
- Að halda áfram !!!

Fókus:
- Góð tækni auðveldar allar hreyfingar
- Anda í takt við hreyfingarnar

Flæði:
- Helmingur af hópnum byrjar á róðri og hinn á hlaupi, ef hóparnir eru það stórir, og halda svo áfram með æfinguna í réttri röð þaðan
- Róður - Sveiflur - Sh2Oh ...
- Hlaup - Uppsetur - Kassahopp ...
- Hver ný lota byrjar þar sem frá var horfið
Rx: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

400m Róður
30 Rússn. Sveiflur 24/16 kg
20 Sh2Oh 50/35 kg
400m Hlaup
30 Ab-Mat Uppsetur
20 Kassahopp yfir 60/50 cm
Skráðu fjölda í skor :
- Heil umferð er 180 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
Sc1: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

300m Róður
24 Rússn. Sveiflur 20/12 kg
16 Sh2Oh 40/27.5 kg
300m Hlaup
24 Ab-Mat Uppsetur
16 Kassahopp yfir 50/40 cm
Sc1:
- Styttri róður, 300m
- Styttra hlaup, 300m
- Færri rep, 24/16 kg
- Léttari bjalla, 20/12 kg
- Lægri kassi, 50/40 cm

Skráðu fjölda í skor :
- Heil umferð er 140 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
Sc2: Metcon (AMRAP - Reps)
AMRAP 10x 2m on / 30s off

200m Róður
18 Rússn. Sveiflur 16/8 kg
12 Sh2Oh 30/20 kg
200m Hlaup
18 Ab-Mat Uppsetur
12 Kassahopp yfir 40/30 cm
Sc2:
- Styttri róður, 200m
- Styttra hlaup, 200m
- Færri rep, 18/12 kg
- Léttari bjalla, 16/8 kg
- Lægri kassi, 40/30 cm

Skráðu fjölda í skor :
- Heil umferð er 100 stig
- 10m Róður = 1 stig
- 10m Hlaup = 1 stig
MWOD

steinunn

 

WOD 1

Á tíma

1200m Hlaup

8 umferðir

5 Upphífingar

10 Armbeygjur

800m Hlaup

6 umferðir

5 Upphífingar

10 Armbeygjur

600m Hlaup

4 umferðir

5 Upphífingar

10 Armbeygjur

 

Skráðu tíma

 

WOD 2

Á tíma

800m Hlaup

6 umferðir

5 Upphífingar

10 Armbeygjur

600m Hlaup

4 umferðir

5 Upphífingar

10 Armbeygjur

400m Hlaup

2 umferðir

5 Upphífingar

10 Armbeygjur

 

Skráðu tíma

 

MWOD

Framanverð axlagrind

Comments (5)

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    Maybe my burpee endarunce isn't as good as if this were running.It's hard to get the math to work out without assuming the two free periods beginning and end can get a few extra burpees. But, maybe 20 is too high it's more than 30% higher than the fourteen for the rest of it. Maybe the balance is 17 for minutes 1 & 7 and then 15 for the rest. Knowing is more than half the battle here otherwise, you can't pace.
    Maybe my burpee endarunce isn't as good as if this were running.It's hard to get the math to work out without assuming the two free periods beginning and end can get a few extra burpees. But, maybe 20 is too high it's more than 30% higher than the fourteen for the rest of it. Maybe the balance is 17 for minutes 1 & 7 and then 15 for the rest. Knowing is more than half the battle here otherwise, you can't pace.
    Maybe my burpee endarunce isn't as good as if this were running.It's hard to get the math to work out without assuming the two free periods beginning and end can get a few extra burpees. But, maybe 20 is too high it's more than 30% higher than the fourteen for the rest of it. Maybe the balance is 17 for minutes 1 & 7 and then 15 for the rest. Knowing is more than half the battle here otherwise, you can't pace.