6.9.18

WOD
Scarecrow (Time)
3 Rounds / Time Cap 25 min:
35/25 Calorie Assault Bike/Rowing
200 Meter Farmers Carry 22,5/15
15 Pull Ups

Skölun fyrir pull ups:
Færri rep
Ring Rows

200 m Farmers Carry = 2x hringir á plani

Skölun fyrir Farmers Carry:
– Léttari lóð
– 1x hringur á plani

FIT
Metcon
AMRAP 8 min
10 kal Bike/Rowing
4x ferðir inni Farmers Carry

– 1 min pása –

AMRAP 9 min
10 kal Bike/Rowing
10 Pull Ups

– 1 min pása –

AMRAP 10 min
10 kal Bike/Rowing
4x ferðir inni Farmers Carry
10 Pull Ups

Warm-up
WOD BRIEF + GROUP WARMUP

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson + Air Squats

:30 Seconds

Faster Bike
Push-up to Down Dog

With Lighter Weight:
5 Dumbbell Deadlifts
25 Meter Farmers Carry
x3

With Workout Weight:
25 Meter Farmers Cary

10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups

1 Round

5 Calorie Bike
25 Meter Farmers Carry
5 Pull Ups

CategoryWOD