WOD Eldri WOD

26.06.2016
Sunnudagar eru tæknidagar og
dagurinn í dag er tileinkaður
Upphífingum og Bar Muscle Up

Hálftíma tæknitímar með þjálfara
kl. 10:00, 10:30, 11:00 og 11:30

Vertu með
Skill Work
A: Metcon (AMRAP - Reps)
EMOM 6 mínútur

5-10 Upphífingar
Þú velur þá tegund Upphífinga sem þú þarft að vinna í
- Dauðar Upphífingar, fyrir styrk
- Kipping, Butterfly, Chest to Bar eða hvaða aðferð sem þú velur, fyrir skilvirkni

Leggðu áherslu á gæði hreyfinga frekar en fjölda

Skráðu fjölda í skor og aðferð í comment
B: Metcon (AMRAP - Reps)
EMOM 6 mínútur

2-5 Bar Muscle Up
Skráðu fjölda í skor og skölun í comment

Leggðu áherslu á gæði hreyfinga frekar en fjölda

Skölun:
- Teygja eða Hopp
Metcon
Rx: Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Timaþak 30 mín
Þyngdir:
- Sandpokar eru 30/15 kg (1-2x 15 kg fyllingar í hvern poka)
- PP 52,5/35 kg
- KH 60/50 cm
- SDHP 42,5/30 kg

Skráðu tíma í skor
Sc1: Metcon (Time)
5 umferðir - Þak 30 mín

400m Sandpokahlaup
12 Push Press 40/30 kg
12 Kassahopp 50/40 cm
12 SDHP 35/25 kg
Skráðu tíma í skor
Sc2: Metcon (Time)
4 umferðir - Þak 30 mín

400m Sandpokahlaup
12 Push Press 30/20 kg
12 Kassahopp 40/30 cm
12 SDHP 30/20 kg
Skráðu tíma í skor
MWOD
Gefðu þér 20 mínútur til að
vinna í veikleikum í liðleika

kids

                      Krakka-CrossFit
            grunnnámskeið byrjar 7. ágúst

 

WOD

AMRAP á 20 mínútum

 

4x 250m Róður 

30x
(1 Hang Squat Snatch 60/40 kg
+2 Burpees) 

60 Buddy Deck Squat 24/16 kg
30x
(1 Hang Squat Clean 60/40 kg
+2 Burpees) 

 

Skráðu skor

2 í liði, vinna til skiptis i Róðri

og öllum lyftum

10m í Róðri jafngilda 1 endurtekningu

 

MWOD
Vinna í veikleikum

Comments (11)

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    It's so great to see everyone brgiht and early Monday morning. I used to hate mornings, ESPECIALLY Monday mornings. Now I can't wait to get here and see what awesomeness is going to show up too. Breakfast Club was so much fun today. Thank you all for making my day! And have you seen the mountains this morning!?!
    It's so great to see everyone brgiht and early Monday morning. I used to hate mornings, ESPECIALLY Monday mornings. Now I can't wait to get here and see what awesomeness is going to show up too. Breakfast Club was so much fun today. Thank you all for making my day! And have you seen the mountains this morning!?!
    Subbed 15 pull ups per round for jumping did no jump bpeuers to rest my busted foot: 14:03. Then rowed 5,000m in 23:03 (57 sec PR from last week!) and watched my power curve on every stroke.