WOD Eldri WOD

20.12.2014

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Síðasta helgi fyrir jól og

spennan að ná hámarki

 

Æfing dagsins er útfærsla

á þekktri æfingu sem ber

nafnið Lullaby. Sagan segir

að fólk vilji helst ekki gera

neitt annað en fara að

sofa eftir æfinguna 

 

Njóttu vel

 

WOD - 13 Jólasveinar 

Á tíma - þak 27 mínútur

 

3-2-1 umferð(ir) á mann

15 Burpees 

5 Hang Power Snatch 40/30 kg 

---

750m Róður 

---

3-2-1 umferð(ir) á mann

50 Double Unders 

5 Overhead Squat 40/30 kg 

---

750m Róður 

 

50m Róður = 1 rep

3 Double Unders = 1 rep

3 umferðir á mann í fyrsta 

hring og svo 2 og 1

Skalið eftir þörfum 

Skráðu 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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