1.9.18

WOD
Fender Bender (Time)
For Time / Time Cap 30 Min:

400 Meter Sandbag Run
3 Rounds:
30 Deadlifts,
25 Hang Power Cleans,
20 Push Jerks

400 Meter Sandbag Run
2 Rounds:
30 Deadlifts,
25 Hang Power Cleans,
20 Push Jerks

400 Meter Sandbag Run
1 Round:
30 Deadlifts,
25 Hang Power Cleans,
20 Push Jerks

– Performed in Teams of 3
– Liðið hleypur allt saman 400 m, en aðeins með einn sandbag/DBall/Lóðarplötu. Skiptingar við að halda á honum að vild.
– Barbell: 60/40

– 30 Minute Time Cap (Add a Second For Every Rep Not Completed. 1 Rep For Every 200 Meters)

FIT
Professional Caos (Time)
For Time / Time Cap 20 min:

30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches 60/40
800 Meter Run
15 Power Snatches
800 Meter Run
30 Chest to Bar Pull-ups

FIT ÚTGÁFAN:

AMRAP 20 mín:
30 Hoppandi upphífingar
800 Meter Róður/Hlaup
15 KettleBell Snatches
800 Meter Róður/Hlaup
15 KettleBell Snatches
800 Meter Róður/Hlaup
30 Hoppandi upphífingar

Warm-up
WOD WARM UP

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

100 Meter Sandbag Run (As a Team)

5 Deadlifts
3 High Hang Power Cleans
3 Hang Power Cleans
3 Push Press
3 Push Jerks
x2-3 *Build to Workout Weight

1 Round
100 Meter Sandbag Run
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks

___________!"#$%%&/()=)(/&%$#"!"#$%&/()(/&%$#"__________________

FIT WARM UP

200 Meter Run

Yfir Salinn:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

5 Good Mornings
5 Back Squats
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

2 rounds
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – :30 Seconds
*Slightly More Narrow for 2nd Round

10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

3 Jump Shrugs
3 Hang High Pulls
– – – – – – – – – – – – – – – – – – –
10 Second Overhead Position Hold (Focusing on Showing Armpits)
– – – – – – – – – – – – – – – – – – –
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches

1 Round

3 Chest to Bar Pull-ups
100 Meter Run
3 Power Snatches

CategoryWOD