WOD Eldri WOD

24.08.2016
Sore Today --- Strong Tomorrow !!!
Weightlifting
A: Clean and Jerk (15x 1 Clean & Jerk )
EMOM 15 mínútur

Flæði:
- 1 lyfta á mín í 15 mín
- Byrjaðu í 60-65% af 1RM
- Þyngdu að loknum þrem lyftum ef vel gengur, Þyngdu aðeins ef vel gengur
- Síðustu þrjár mínúturnar máttu þyngja á hverri mínútu ef vel gengur

Tæknilegir feilar ógilda lyftur:
- Að stíga út úr lendingu í Clean-i
- Að stíga út úr lendingu í Jerk-i
- Að pressa út í Jerk-i

Skráðu mestu þyngd í skor
B: Clean Pull (3x 3 Clean High Pull @90+ % af 1RM)
Þú hefur 5 mínútur til að gera þrjá Þrista í Clean High Pull

Þyngdin miðast við 90+% af 1RM Clean

Þú mátt þyngja milli setta ef vel gengur með lyfturnar

Lyfturnar eru ekki Tn´G heldur Rn´G

Skráðu mestu þyngd í skor
Strength
Back Squat (3RM Back Squat )
Flæði:
- Þú hefur 10 mín til að vinna þig upp í þungan Þrist í Back Squat

Skráðu þyngd í skor
MWOD
Nudda læri og rass, mjóbak, brjóstbak og síður á rúllu
Dúfa 90/90s
Spígat 90/90/90s

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.