WOD Eldri WOD

19.12.2014

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Jólin er´að koma 

 

WOD - Gáttaþefur 

5 umferðir - 30 mín þak

 

32/24 Kal Róður / 320m Hlaup 

24 Uppsetur

16 alt. Kb´Snatch 32/24 kg

8 Thrusters 60/40 kg 

+4 Muscle Up*

 

Róður í umf. 1, 3 og 5

Hlaup í umf. 2 og 4 

Skalaðu eftir þörfum

Nýliðar 3-4 umferðir

*MU er bónus fyrir þá sem geta

Skráðu tima 

 

MWOD

10 mínútur lágmark í 

nudd, liðlosun og teygjur

 

einarnumi

                   Einar Númi

WOD

5-5-5-5-5

Deadlift

 

1-1-1-1-1-1-1

Kassahopp

 

Skráðu

5RM DL og 1 RM KH

 

MWOD

Framanverðar axlir

Comments (7)

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    I just hope whoeevr writes these keeps writing more!
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.