05.09.18

Twenty-Something (AMRAP – Rounds and Reps)
AMRAP 20:
30 Overhead Squats 40/30
30 Box Jumps 60/50
30 Toes to Bar
30/21 Calorie Row

Skölun fyrir T2B:
– Reduce Reps
– Toes as High as Possible

Sc1:
25 rep (25/15 róður)
Stöng 35/25
Kassi 50/40

Sc2:
20 rep (21/12 róður)
Stöng 30/20
Kassi 50/40

FIT
Metcon
AMRAP 20:
30 Overhead squats
30 Box Step Ups með handlóðum
30 Hollow Rock
30/21 Calorie Row

Overhead squat með léttri þyngd eða priki eins langt niður og hver og einn kemst.

Warm-up
WOD BRIEF + GROUP WARMUP

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Active Samson

5 Good Mornings
5 Back Squats
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
x1 Tempo 5 sek upp 3 hold+stretch

Child’s Pose on Box – 1 Minute
*With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Therapy – :45 Seconds
*Standing in front of a wall, athletes will place both hands overhead. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. This braced and upright position is beneficial in all squats, but especially the overhead squat. Distance from the wall can be adjusted based on the athlete, but should be something they can reach full depth with heels on the ground. Nice and slow squats for :45 seconds.

Box Supported Ankle Stretch – :30 Seconds

3 Step-ups (Each Leg)
– – – – – – – – – – – – – – – – –
10 Seconds Small Hops
10 Seconds Tall Hops
x2
– – – – – – – – – – – – – – – – –
3 Box Jumps (Smaller Height)
– – – – – – – – – – – – – – – – –
3 Box Jumps (Workout Height)

10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

5 PVC Overhead Squats
– – – – – – – – – – – – – – – – –
5 Pausing Barbell Overhead Squats

1 Round

7 Overhead Squats (Empty Barbell)
6 Box Jumps
5 Toes to Bar
4 Calorie Row

*Build to Workout Weight

1 Round

4 Overhead Squats
4 Box Jumps
4 Toes to Bar
4 Calorie Row

CategoryWOD