Parawod for time:
400m hlaup (saman)
3 rounds:
20 Power snatch 42.5/30 kg
30 Wall balls 20/14lb 3.0/2.7m
400m hlaup (saman)
2 rounds:
20 Thrusters 50/35 kg
30 lateral burpees over the bar
400m hlaup (saman)
1 round:
30 overhead squat 60/40 kg
50 TTB
Timecap 28 min!
Ef einhver vinnur solo þá heldur hlaupið sér óbreytt en aðrar endurekningar eru helmingaðar.
Þeir sem ekki geta hlaupið hjóla 1200m á bike erg.
Every 3 minutes x 6
5 Deadlifts @ 65%+
+
2-6 strict HSPU (gera eins erfiðar og þið getið)
Gera s.s. deadlift og hspu í hverri umferð.
——
3 rounds (not for time)
KB single leg deadlifts 8/side
KB Rows 8/side
Lateral dumbbell/plate raise 15-20 reps
Core conditioning:
3 rounds of
10 Supine PPT leg raises
10 Alternating supine windshield wipers
10 Alternating elbow plank reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)
Rest 1 min b/t rounds
———
2x 11 min wod: 2 min rest b/t
a)
3 min row (moderate pace)
30 sec break
3x 30 sec max effort for calories, go every 1:30 minutes
3 min row (moderate/hard))
2 mín pása (skipta um tæki)
b)
3 min C2 (moderate pace)
30 sec break
3x 30 sec max effort for calories, go every 1:30 minutes
3 min C2 (moderate/hard pace)
Skrá heildar kaloríur í a og b.
0-3 (moderate pace)
3-3:30 (rest)
3:30-4 (max effort)
4-5 (rest)
5-5:30 (max effort)
5:30-6:30 (rest)
6:30-7 (max effort)
7-8 (rest)
8-11 (moderate/hard pace)
Föstudagur mömmur- 26 nóvember
Parið safnar reps :
24 x 20 sek on 25 sek on
Samtals 4 hringir.
Þessar auka 5 sek eru til þess að skipta.
1) Power snatch ( mjög létt)
2) Box steps over / box jump over
3) Assult Bike
4) Afturstig/ air squats
5) Wall walks/ eða öfugt á kassa.
6) Bent over row ( létt)
Snatch w/ pause @ knees & bottom (2 sec, each position)
8x 1 go every 60 sec
–
Snatch w/pause @ knees (2 sec)
8x 1 go every 60 sec
–
Snatch
7-9x 1 go every 75 sec
Back squat 5×2 w/2 sec pause in the bottom @ as heavy as form allows
B/t BS sets 15 barbell bicep curls
Mánudagswod inspired by CFR
30 Handstöðupressur
15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
90 Double Unders
—
30/20 Kal Hjól/róður
—
90 Double Unders
15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
30 Upphífingar
—
30/20 Kal Hjól/róður
—
20 Handstöðupressur
10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
60 Double Unders
—
20/15 Kal Hjól/róður
—
60 Double Unders
10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
20 Upphífingar
—
20/15 kal Hjól/róður
—
10 Handstöðupressur
5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
30 Double Unders
—
10/7 kal Hjól/róður
—
30 Double Unders
5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
10 Upphífingar
—
10 /7 kal Hjól/róður
Tímaþak 25 mín
Aðlagið erfiðleikastig hverrar æfingar:
Upphífingar: m.Teygju/ hopp upphífingar/ring row
Hspu: m.abmat/ á kassa/db pressur
Kassa yfirstig: minni þyngd á bolta/lægri kassi
Double unders: speed steps/ single unders