8.9.18

WOD
Chain Gang (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 35/25
Round 2: 45/30
Round 3: 50/35
Round 4: 60/45
Round 5: 70/50 (AMRAP in time remaining)

Sc1:
Round 1: 30/15
Round 2: 35/20
Round 3: 45/25
Round 4: 50/35
Round 5: 60/40 (AMRAP in time remaining)

Sc2:
Round 1: 25/10
Round 2: 30/15
Round 3: 35/20
Round 4: 45/30
Round 5: 50/35 (AMRAP in time remaining)

FIT
Metcon
Vinnum í 2 manna pörum

====== UPPHITUN
Vinna 20/20 sek til skiptis (8:00 min)

1. Fjallaklifur
2. Russian Twist með 1x handlóð
3. Stuttar (Strict) burpees
4. G2OH með 2x handlóð
x3

Klukka:

====== ÆFING DAGSINS
AMRAP 40 mín
*Vinna 40/40 sek til skiptis

45 Kal bretti
45 Seesaw Presses með handlóð
45 Kal ski erg
45 Dauðaganga með handlóð
45 Kal Róður
45 Bent over row með handlóð
45 Kal hjól
45 Devilspress með handlóð (*muscle clean+pressa)

Klukka:

WOD WARM UP
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Quad Stretch
Active Samson
Wrist Stretch*

Active Spidermans
Side Lunges
Front Rack Stretch*

Push-up to Down Dog
Air Squats
Child’s Pose*

5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
*Hægt, halda spennu upp og niður

Pull ups warm up:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
3 Chest to Bar Pull-ups

Skalanir fyrir pull ups:
Reduce Reps
Banded Chest to Bar
Jumping Chest to Bar
Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows

Thruster warm up:
3 Strict Press
3 Push Press
– – – – – – – – – – – – – – – – –
3 Front Squats
3 Thrusters

*Break out into teams and build to workout weights. Get 2-3 reps at each weight before putting opening weight back on the bar.*

3 Push-ups
3 Frog Hops
3 Burpees
– – – – – – – – – – – – – – – – –
2 Barbell-Facing Burpees (Each Partner)

1 Round

9 Chest to Bar Pull-ups
9 Barbell-Facing Burpees
9 Thrusters (Opening Weight)

*3 Reps Per Teammate*

CategoryWOD