WOD Eldri WOD

25.10.2014

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Í dag taka CrossFittarar höndum

saman í hópefli til hjálpar 

Brynju Hlífar Hjaltadóttur

 

Brynja er 16 ára gömul kraftmikil

stúlka og mikil íþróttahetja

eins og hún á kyn til.

 

Æfing dagsins er samin með

Brynju í huga og skýrð eftir henni.

Það eru allir velkomnir í WODið

bæði meðlimir CFRvk og aðrir

 

Samskotabaukur verður á staðnum

og frjáls framlög til styrktar Brynju

og fjölskyldu eru vel þegin

 

Nánari upplýsingar um Brynju

má lesa í frétt hér til hliðar  

 

Vertu með 

 

WOD A "Brynja - sweet sixteen"

Einstaklingsútgáfa:

AMRAP á 16 mínútum 

 

16 Wall Balls 20/14 lbs, 3m

16 Rússn. Sveiflur 32/24 kg

16 Burpees upp í mark* 

 

*mark (target) 15cm ofar því

sem þú nærð með höndum 

Skalaðu eftir þörfum 

Skráðu skor 

 

WOD B "Brynja - sweet sixteen"

Paraútgáfa

AMRAP á 32 mínútum 

 

16 Wall Balls 20/14 lbs, 3m

16 Rússn. Sveiflur 32/24 kg

16 Burpees upp í mark* 

 

Tveir saman, annar vinnur í einu

Skiptingar á mínútu fresti 

Skalið eftir þörfum 

Skráið skor

 

MWOD 

Gefðu þér 20 mínútur til að 

vinna í veikleikum í liðleika

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.