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

mariageirisvanur

María Geiri og Svanur hluti af mörgum

Ofurhetjum CrossFit Reykjavíkur

í Masters-flokki

 

WOD dagsins felur í sér æfingarnar í komandi BC-keppni EAS Þrekmótaraðarinnar. Æfingarnar sem við tökum fyrir í dag eru úr einstaklingshluta keppninnnar og eru sem hér segir

 

WOD

 

Á tíma

 

800m Hlaup

25m Dekkjadráttur (bakka)

30 Deck Squats / 30 Uppsetur

25m Dekkjadráttur (bakka)

30 hallandi Armbeygjur / 30 Uppstig 50 cm

25m Dekkjadráttur (bakka)

30 Kb´Sveiflur 32/24 kg / 30 Kb´Hringir 32/24 kg

25m Dekkjadráttur (bakka)

30 Ugluhopp / 30 Axlaflug

100m Dekkjadráttur (áfram)

 

Skráðu tíma

 

MWOD

Vinna í veikleikum

 

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