WOD Eldri WOD

26.11.2014

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A1 er WOD úr undankeppni

"The Athlete Games 2015"

og er hugsað fyrir alla sem 

eru komnir með Muscle Up

og Double Unders á hreint

A2 er fyrir alla hina 

 

WOD A1

Á 6 mínútum 

 

150 Double Unders 

30 Upphífingar

Max Reps Muscle Up

 

WOD A2 

5x E2MOM 

 

30 Double Unders

10 Upphífingar

10 alt. Kb´Snatch 32/24 kg 

 

Skalaðu eftir þörfum 

Hámark 30 sek í DU

Skráðu skor 

 

WOD B 

Á 12 mínútum 

 

5x 3 Back Squat

 

Vinna sig upp í þunga þrista

og gera 5 sett með þá þyngd

Skráðu þyngd

 

MWOD 

10 mínútur lágmark í 

nudd, liðlosun og teygjur

 

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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