WOD Eldri WOD

04.09.2015
Frábær föstudagur í dag
Njóttu hans alla leið
Metcon
EMOM 22 mínútur A/B til skiptis
A. : Metcon (AMRAP - Reps)
5 Upphífingar
10 Armbeygjur
15 Hnébeygjur
B.: Metcon (AMRAP - Reps)
15 Burpees
Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Veldu fjölda eða fækkaðu endurtekningum í eftirfarandi
þrepum eftir þörfum.

Settu þér það markmið að klára vinnuna
á 35 sek og eiga þá alltaf inni fyrir næstu mínútu

A. 4/8/12 - 3/6/9
B. 12 - 9

Hámark 45 sek í vinnu á hverri mínútu

Skor er samanlagður fjöldi endurtekninga í hvorum hluta fyrir sig.
Fullt hús er:
A. 330 stig
B. 175 stig

Reiknaðu skorið þitt og skráðu bæði fyrir A og B og skrifaðu skölun í comment
MWOD
Nuddaðu rassvöðva á bolta
PNF-teygjur fyrir rassvöðva
og rotation í mjöðm

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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