WOD Eldri WOD

07.02.2016
Í dag er góður dagur til að ná/bæta sig í
Upphífingum, Butterfly, Chest to Bar eða
Bar Muscle Up

Vertu með á tæknæfingu í dag

Hálftíma tæknitímar með þjálfara
kl. 10:00, 10:30, 11:00 og 11:30

WOD í Open Gym formi
Skill Work
Í tæknitíma dagsins mun þjálfari
fara yfir ferilinn frá Upphífingum
að Bar Muscle Up

Kipping Upphífingar
Butterfly Upphífingar
Chest to Bar Upphífingar
Bar Muscle Up

Þú verður með og leggur áherslu á
þá æfingu sem þú þarft hvað mest
að vinna í
Metcon
Þetta WOD fylgir tækinæfingu dagsins

WODið er EMOM í 6 mín sem þú gerir sjálf(ur) í lok tæknitímans

Hugsaðu frekar um gæði hreyfinga
heldur en fjölda eða hraða

Veldu þá hreyfingu sem þú þarft að
vinna í og fjölda sem þú ræður við
í öllum sex settum

Skráðu fjölda í viðeigandi æfingu í skor
A.: Metcon (AMRAP - Reps)
EMOM 6 mín

5+ Kipping Upphífingar
B. : Metcon (AMRAP - Reps)
EMOM 6 mín

5+ Butterfly Upphífingar
C. : Metcon (AMRAP - Reps)
EMOM 6 mín

5+ Chest to Bar Upphífingar
D. : Metcon (AMRAP - Reps)
EMOM 6 mín

1+ Bar Muscle Up
Metcon
WOD dagsins er gert í Open Gym formi,
þe. þú hitar upp og framkvæmir WODið
sjálf(ur)
Matt 16 (Time)
For Time:
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here
Tímaþak - 30 mín

Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Staðlar:

DL 275# = 125/85 kg
HPCL 285# = 85/55 kg
PP 135# = 60/40 kg

Ein stöng á mann - létta/þyngja eftir þörfum

Skráðu tíma í skor og skölun í comment

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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