3.9.18

Hang Power Clean (Build to a heavy set of 3)
15 mín til að finna 3RM
2-3 saman á stöng
Power Steering (Time)
For time / Time Cap 14 min

3 Rounds:
60 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans 70/45

Skalanir fyrir hjól:
1. Jafn margar kal í róðri/ski erg
2. 18x 10m shuttle sprints úti

Sc1
50 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans 60/35

Sc2
40 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans 50/25

FIT
Metcon
AMRAP 30 min

Buy in 400 Sipp

20 Air Squats
21/15 Calories
10 Muscle Cleans
100 Sipp

Warm-up
WOD BRIEF
+
WARM UP

:30 Seconds

Easy Bike
Active Spidermans
Medium Bike
Active Samson + Air Squat
Faster Bike
Push-up to Down Dog

5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2 *tempo 3 sec up, 3 sec hold (stretch), 3 sec down

Front Rack Stretch – 1 Minute
Wrist Stretch – :45 Seconds

5 Pausing Air Squats

5 Air Squats
15 Second Power Clean Receiving Position Hold
3 High Hang Power Cleans (Hold 2 Seconds in Receiving Position)
3 Hang Power Cleans (Hold 2 Seconds in Receiving Position)
x3

1 Round

5 Air Squats
4 Calorie Bike
3 Hang Power Cleans

CategoryWOD