04.09.18

Jacked & Diane (Time)
For Time / Time cap 16 min:

200 Meter Run
21 Deadlifts 100/70
200 Meter Run
18 Strict Handstand Push-ups

200 Meter Run
15 Deadlifts 100/70
200 Meter Run
12 Strict Handstand Push-ups

200 Meter Run
9 Deadlifts 100/70
200 Meter Run
6 Strict Handstand Push-ups

Skalanir fyrir strict HSPU:
– Færri rep 12/6/3
– Dumbbell Strict Press

Skalanir fyrir hlaup:
15/10 Calorie Assault Bike
200 Meter Row

Sc1: 150 m hlaup, 90/60 stöng

Sc2: 100 m hlaup, 80/50 stöng

FIT
Metcon
AMRAP 12 min:
200 Meter Run/Row
21 Deadlifts
200 Meter Run/Row
18 Shoulder Press

AMRAP 12 min:
200 Meter Bike/Row
15 Deadlifts
200 Meter Bike/Row
12 Shoulder Press

AMRAP 12 min:
200 Meter Run/Row
9 Deadlifts
200 Meter Run/Row
6 Shoulder Press

Warm-up
WOD BRIEF + GROUP WARMUP

YFIR SALINN
200 Meter Run (ÚTI)
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 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2

PVC Hinge – 1 Minute
*This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 minute of hinging will give them valuable feedback to transfer over into the workout.

PVC Pass Throughs – 1 Minute
* At the :30 second mark, move hands a touch more narrow.

Strict Handstand Push-up Movement Prep

10 Seconds Wall Hold
3 Kick-ups + Negative (No Press)
3 Strict Handstand Push-ups
x3

(If Using Dumbbells):
10 Seconds Overhead Dumbbell Hold
3 Light Dumbbell Strict Press
x3

3 Hip Hinges (Hip to Knee)
3 Deadlifts
1x hlaupahringur
5 Deadlifts

3 Strict HSPU / Presses
5 DL
x2-3 *Build to Workout Weights on Deadlifts (and/or Dumbbells)

1 Round
100 Meter Run
5 Deadlifts
3 Strict Handstand Push-ups or Dumbbell Strict Press

CategoryWOD