8.0.18

WOD
DIRTY 30 (Time)
For Time
30 Box Jump 60/50
30 Chest To Bar
30 Russian KBS 32/24
30 Front Squat
30 Toes To Bar
30 Push Press
30 Deadlift
30 WallBall 10/9
30 Bar Faceing Burpees
30 Triple Unders

Barbell 60/43

Skalanir: Sami fjöldi

Sc1:
30 Box Jump 50/50
30 Chest To Bar hoppandi
30 Russian KBS 24/16
30 Front Squat
30 Toes To Bar eins hátt og hægt er
30 Push Press
30 Deadlift
30 WallBall 9/8
30 Bar Faceing Burpees
30 TU Tilraunir /60 Double Unders

Barbell 50/35

Sc1:
30 Box Jump 50/40
30 Upphífingar
30 Russian KBS 16/12
30 Front Squat
30 Toes To Bar eins hátt og hægt er
30 Push Press
30 Deadlift
30 WallBall 7/6
30 Bar Faceing Burpees
120 Single Unders

Barbell 45/25

FIT
40/20 5 hringir
DB Stiff með axlalyftu
Boltafærsla
Hliðarhopp
Bekkpressa á gólfi með mjaðmalyftu
Split squat með DB

WOD WARM UP
## Fram og til baka yfir sal:
# 200 m slow run (úti)
Týna ber
Active Samson
Active Spiderman
Hand Walk Outs

##
1 min single unders
1 min single unders faster
45 sek Double Unders (eða tilraunir

## Triple Under Practice
4 min with a running clock *Every minute do 2 Air Squats + 3 Push Ups (1:00 2:00 3:00 4:00)
4 Double Under + 1 Triple Under

Skölun: Þeir sem eru ekki komnir með Double Unders æfa það = 1/2/3/4 SU + 1DU

##
5 Good Morning (Slow + 3 sec pausing in bottom)
5 Slow Back Squats
5 Elbow Rotations
5 Shoulder Press + Reach
5 Stiff Deadlift (Slow + 3 sec pausing in bottom)
5 Slow Front Squat
5 Thrusters normal speed

##
10 Scap Pulls
5 Kip Swing
1-3 Strict Pull Ups
5 Kipping Pull Ups
2 Chest To Bar (Skölun hoppandi)

#
2 Front Squat
2 Push Press
2 Deadlift
*Build to workout weight

## ÆFINGAUMFERÐ
2 rep af hverri æfingu

CategoryWOD