4.10.18

WOD
Better Half
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

1-Mile Run (Time)
Max Effort 1-Mile Run

1600 m hlaup

Ruslahringur+Lögguhringur

Skalanir:
2000/1600 Meter Row
115/80 Calorie Assault Bike

eða

Sc1: 1400 m hlaup ruslahringur + snerta 300 m staur og til baka

Sc2: 1200 m hlaup Ruslahringur

FIT

WOD WARM UP
## Line Drills
200 Meter Run
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

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Dumbbell Strict Press Movement Prep
*With Light Set of Dumbbells*:
10 Strict Presses Against Wall
5 Strict Press Away From Wall

*With Workout Weight Dumbbells*:
5 Strict Presses Against Wall
5 Strict Presses Away From Wall

### Deadlift Movement Prep
10 Empty Barbell Banded Deadlifts
5 Empty Barbell Deadlifts
– – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weights

########## WOD "BETTER HALF" (28:00 – 40:00) #########

100 Meter Moderate Run

Rest 1 minute

100 Meter Fast Run

CategoryWOD