9.8.18

Metcon (AMRAP – Reps)
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts 102/79

Sc1
AMRAP 15:
40 Double Unders
15/9 Calorie Bike/Row/Run/Ski
15 Deadlifts 80/60

Sc2
AMRAP 15:
20 Double Unders/tilraunir
15/9 Calorie Bike/Row/Run/Ski
15 Deadlifts 60/40

Notes
Fókus
– Finna þyngd í DL sem þú getur tekið 21+ rep fersk/ur
– Veldu fjölda í DU sem þú getur tekið í 1-2 settum

Warm-up
:40 sek vinna / 20 sek skipta/pasa
Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2-3

Pigeon Pose – 1 Minute Each Side
PVC Hinge – 1 Minute

:45 Seconds Single Unders
:45 Seconds Higher Single Unders
:45 Seconds Double Unders
5 DL
x2

1 Round
15 Double Unders
10 Calories
5 Deadlifts (Lighter Weight)

1 Round
7 Double Unders
5 Calories
3 Deadlifts (Workout Weight)

CategoryWOD