WOD Eldri WOD

28.09.2016
"The Magic is in the Movements
The Art is in the Programming
The Science is in the Explanation
The Fun is in the Community"
- Coach Glassman
Metcon
Markmið:
- Tæknileg bestun við háan púls
- Óbrotin sett í æfingum
- Finndu þér tempó sem þú getur haldið
- Andaðu í takt við hreyfingarnar
- Undir 4 mín í öllum settum !!!

Fókus:
- Gæði hreyfinga
- Þú sparar orku og tíma með því að gera hreyfingarnar rétt
- Smooth is Fast
- Beint úr æfingu í hlaup - Hlaupa hratt - Beint í næstu æfingu - Hlaupa hratt

Flæði:
- 2 saman á stöng/stað
- Annar byrjar í A og hinn í B
Rx: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
200m Hlaup
10 Power Snatch 50/35 kg
200m Hlaup
10 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
15 HSPU
200m Hlaup
15 HSPU
200m Hlaup

- Pása 2 mín -

C. 14:00-19:00
200m Hlaup
10 Thrusters 50/35 kg
200m Hlaup
10 Thrusters

- Pása 2 mín -

D. 21:00-26:00
15 HSPU
200m Hlaup
15 HSPU
200m Hlaup
Skráðu tíma í hverri lotu í skor
Sc1: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
150m Hlaup
8 Power Snatch 40/27.5 kg
150m Hlaup
8 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
12 HSPU
150m Hlaup
12 HSPU
150m Hlaup

- Pása 2 mín -

C. 14:00-19:00
150m Hlaup
8 Thrusters 40/27.5 kg
150m Hlaup
8 Thrusters

- Pása 2 mín -

D. 21:00-26:00
12 HSPU
150m Hlaup
12 HSPU
150m Hlaup
Sc1:
- Færri rep, 8/12
- Styttri Hlaup, 150m
- Léttari stangir, 40/27.5 kg
- Upphækkun í HSPU ef þarf

Skráðu tíma í hverri lotu í skor
Sc2: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
100m Hlaup
6 Power Snatch 40/27.5 kg
100m Hlaup
6 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
9 HSPU eða HR-Armbeygjur
100m Hlaup
9 HSPU eða HR-Armbeygjur
100m Hlaup

- Pása 2 mín -

C. 14:00-19:00
100m Hlaup
6 Thrusters 40/27.5 kg
100m Hlaup
6 Thrusters

- Pása 2 mín -

D. 21:00-26:00
9 HSPU eða HR-Armbeygjur
100m Hlaup
9 HSPU eða HR-Armbeygjur
100m Hlaup
Sc2:
- Færri rep, 6/9
- Styttri Hlaup, 100m
- Léttari stangir, 30/20 kg
- Upphækkun í HSPU ef þarf eða HR-Armbeygjur í staðinn

Skráðu tíma í hverri lotu í skor
MWOD
Nudda efri Trappa með boltapriki
Nudda mið og neðri Trappa á bolta
Krjúpandi axlateygja 2-3m

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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