WOD Eldri WOD

30.06.2015
The PAIN you feel TODAY
will be the STRENGTH
you feel TOMORROW
Weightlifting
Deadlift (3x 10 Deadlift )
Á 12 mínútum, vinna sig upp í þunga tíu
og gera þrjú sett með þá þyngd
Þyngja um 2,5-10 kg frá því síðast
Sama þyngd í öllum settum
TNG í fyrstu tveim settum, stýra stönginni niður, mjúk lending í gólfi og hratt upp
í gólfi í öllum lyftum
Regrip á stönginni í þriðja
1. sett: sterkara Mix Gripið þitt
2. sett: veikara Mix Gripið þitt
3. sett: fylgja stönginni niður og skipta um grip á milli lyfta
Skráðu þyngd í skor
Metcon
Metcon (Time)
Á tíma - 16 mín þak

Buy in - 35 Kal Róður

5 umferðir

10 Tær í stöng
10 Kassahopp 60/50 cm
10 HR-Armbeygjur

Buy out - 35 Kal Róður
Skalaðu eftir þörfum
Nýliðar gera 25 Kal og 2-4 umferðir
1 rep = 1 sek umfram tímaþak
Skráðu tíma í skor og skölun í comment
MWOD
Nudda mjóbak, brjóstbak og síður á rúllu
Teygjur fyrir síður og brjóstbak

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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