WOD Eldri WOD

24.05.2016
There are no excuses
Just choices

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Weightlifting
Clean Complex (1RM Clean Complex)
Þú hefur 12 mínútur til að vinna þig upp í 1RM í eftirfarandi complex (flækju)

1 Clean Pull
1 Squat Clean
1 Front Squat +3s pása
1 Push Press
1 Split Jerk

Flæði:
- Bannað sleppa stönginni
- Max 3 sek í gólfi á milli Clean Pull og Squat Clean
- Þú mátt hvíla með stöngina á líkamanum hvenær sem er

Skráðu þyngd í skor
Metcon
Metcon (AMRAP - Reps)
AMRAP 8 mín

3-6-9-... Réttstöðulyftur
2-4-6-... Hang Power Clean
1-2-3-... Front Squat
Rx:
- 50/35 kg
Sc1:
- 40/30 kg
Sc2:
-30/25 kg

Skor:
3-2-1 = 6
6-4-2 - 12+6 = 18
9-6-3 - 18+18 = 36

formúla til að reikna skor er
númer á kláraðri umferð x 6
+ endurtekningar í ókláraðri umfer = skor

Skráðu fjölda endurtekninga í skor
MWOD
Nudda læri, rassvöðva og mjaðmir á bolta og/eða rúllu
Liggjandi hliðarlega 90/90s
Saddle Pose 2-3m
Spígat 2-3m

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.