WOD Eldri WOD

02.05.2016
We are what we repeatedly do
- Excellence, therefor,
is not an act It´s a habit
- Aristóteles

Vendu þig á framúrskarandi gæði í öllu sem þú tekur þér
fyrir hendur !!!
Strength
Back Squat (3x 5 Back Squat m/pásu)
Þú hefur 12 mínútur til að vinna þig upp í þunga "pásu-fimmu" og gera þrjú sett þar

Pásu-Beygjur eru þekkt stærð í lyftingaheiminum og er ætlað að styrkja
botnstöðuna og auka sprengikraft með
því að spyrna upp úr botninum úr kyrrstöðu

Athugaðu að Pásu-Beygjur er erfiðari en
hefðbundnar og því ætti þyngdin að vera
minni en venjulega í fimmu

Fókus:
- 3 góðar sekúndur í kyrrstöðu í botninum
- Ekkert "bounce" upp úr botninum

Skráðu þyngd í skor
Metcon
WOD dagsins vel þekkt og heitir Baseline
- Allir (flestir) sem hafa farið í gegnum Grunnnámskeið hjá CrossFit Reykjavík
hafa tekið Baseline og nú er kominn tími
til að reyna sig við það verkefni aftur

Skorið í dag er þó tvíþætt

A. Baseline - Á tíma
B. AMRAP út tímann

Taktu eftir tímanum þegar þú klárar
fyrstu umferðina og haltu svo
strax áfram út 15 mínúturnar
A. : Metcon (Time)
"Baseline"
Á tíma - 15 mín þak

500m Róður
40 Hnébeygjur
30 Uppsetur
20 Armbeygjur
10 Upphífingar
B: Metcon (AMRAP - Reps)
AMRAP 15 mín

500m Róður
40 Hnébeygjur
30 Uppsetur
20 Armbeygjur
10 Upphífingar
Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Róður = 50 rep

Skráðu tíma í A og fjölda í B
MWOD
Nudda Kálfa, Læri og Rass á rúllu
Seated Forward Fold 2-3 mín
Saddle Pose 2-3 mín
Twisted Cross 90s - 2 mín

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

 

Comments (30567)

Cancel or

    Children with disabilities <a href=" http://connect.masslive.com/user/jodiliraqaqe/index.html ">cuties models lollitas russian</a> this chick reminds me of darlene. my god the things i would do to both of their asses. nice ass pussies make me so fuckin horny. fuckkk
    Children with disabilities <a href=" http://connect.masslive.com/user/jodiliraqaqe/index.html ">cuties models lollitas russian</a> this chick reminds me of darlene. my god the things i would do to both of their asses. nice ass pussies make me so fuckin horny. fuckkk
    Could you ask him to call me? <a href=" http://www.newenergyresearch.net ">buy generic zithromax (azithromycin)</a> telecommunications link, and returns the response from the
    Could you ask him to call me? <a href=" http://raryipafygel.pen.io/ ">sexy lolita preteens teens</a> There's a problem with the sound right? Other than that the guy is well hung and the girl is very hot. nice vid
    Other amount <a href=" http://dermpathlab.com ">buy zithromax for chlamydia</a> reasonable grounds have been established for late submission, the DHB will consider that
    I'm on holiday <a href=" http://connect.masslive.com/user/lelyulas/index.html ">free lolita thumb galleries</a> Awesome! Great hand and mouth work on her part to produce that huge cumshot. It's just too bad the video quality is so poor.
    I'm on holiday <a href=" http://connect.masslive.com/user/lelyulas/index.html ">free lolita thumb galleries</a> Awesome! Great hand and mouth work on her part to produce that huge cumshot. It's just too bad the video quality is so poor.
    I'm on holiday <a href=" http://connect.masslive.com/user/lelyulas/index.html ">free lolita thumb galleries</a> Awesome! Great hand and mouth work on her part to produce that huge cumshot. It's just too bad the video quality is so poor.
    I'm on holiday <a href=" http://connect.masslive.com/user/lelyulas/index.html ">free lolita thumb galleries</a> Awesome! Great hand and mouth work on her part to produce that huge cumshot. It's just too bad the video quality is so poor.
    Good crew it's cool :) <a href=" http://www.sanengineeringth.com/webboard/index.php?showuser=6629 ">gallery thumbnail preteen</a> lucky fuck...shes so hot
    Good crew it's cool :) <a href=" http://www.sanengineeringth.com/webboard/index.php?showuser=6629 ">gallery thumbnail preteen</a> lucky fuck...shes so hot
    Good crew it's cool :) <a href=" http://www.sanengineeringth.com/webboard/index.php?showuser=6629 ">gallery thumbnail preteen</a> lucky fuck...shes so hot
    I'll put him on <a href=" http://speech-languagepathologist.org/forums/index.php?showuser=149887 ">anansa sims model</a> belladona and rocco siffredi - great stuff
    I'll put him on <a href=" http://speech-languagepathologist.org/forums/index.php?showuser=149887 ">anansa sims model</a> belladona and rocco siffredi - great stuff
    I'll put him on <a href=" http://speech-languagepathologist.org/forums/index.php?showuser=149887 ">anansa sims model</a> belladona and rocco siffredi - great stuff
    I'll put him on <a href=" http://speech-languagepathologist.org/forums/index.php?showuser=149887 ">anansa sims model</a> belladona and rocco siffredi - great stuff
    I'll put him on <a href=" http://speech-languagepathologist.org/forums/index.php?showuser=149887 ">anansa sims model</a> belladona and rocco siffredi - great stuff
    How much will it cost to send this letter to ? <a href=" http://neobmanite.ru/f/index.php?showuser=312 ">russian hungarian sexy</a> Kinky sexy women... would love to have on my cock
    How much will it cost to send this letter to ? <a href=" http://neobmanite.ru/f/index.php?showuser=312 ">russian hungarian sexy</a> Kinky sexy women... would love to have on my cock
    How much will it cost to send this letter to ? <a href=" http://neobmanite.ru/f/index.php?showuser=312 ">russian hungarian sexy</a> Kinky sexy women... would love to have on my cock