4.8.18
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Metcon (AMRAP – Reps)
AMRAP 31 min:

Partner A
8 Thrusters (70/45)
6 Rope Climbs
11 Box Jumps (60/50)

Partner B
400 m. Hlaup with a dball (35/15)

Partner A vinnur að max reps á meðan Partner B klárar 400 m. hlaup með bolta.

Notes

Warm-up
Hver æfing í :30 sek
a. Jumping Jacks
b. Push-up to Down Dog
c. Front Rack Stretch
d. Samsonganga
e. Child’s Pose
f. Spidermanganga
g. Squat Hold
h. Air Squat

Tvær umferðir:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Kassahopp upphitun:
3 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Low Height Box Jumps
3 Medium Height Box Jumps
3 Workout Height Box Jumps

Kaðall
3 Foot Locks (With Straight Arms)
2 Foot Lock + Stand + Reach
1 Rope Climb

CategoryWOD