9.9.18

WOD
Cold Shoulder (Time)
For Time / Time Cap 20 min:
21-18-15-12-9:
Dumbbell Strict Presses 15/12,5

After Each Round:
200 Meter Sandbag Run 22,5/15

Sc1:
21-18-15-12-9:
Dumbbell Strict Presses 12,5/9

After Each Round:
100 Meter Sandbag Run 15/12,5

Sc2:
21-18-15-12-9:
Dumbbell Strict Presses 9/6

After Each Round: 1x hlaupahringur á plani með Sandbag Run 12,5/6

FIT
Metcon
Battle Rope
Front Rack Carry
Dekkja flipp

– 40 Framstigshopp –

– 200 sipp –

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

## Line Drills yfir salinn

200 Meter Run (úti)
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Ankle Stretch – :30 Seconds Each Leg
PVC Pass Throughs – :30 Seconds
Couch Stretch – :45 Seconds Each Side

5 Slow Arm Presses (No Dumbbells)
– – – – – – – – – – – – – – – – –
With light dumbbells:
3 Right Arm Presses
3 Left Arm Presses
3 Both Arm Presses
x2

Establish Back Rack Position
5 Big Breaths With Bag on Back
– – – – – – – – – – – – – – – – –
25 Meter/Fram og til baka yfir salinn Sandbag Run

1 Round

5 Dumbbell Strict Press (Lighter Weight)
50 Meter Sandbag Run

– – – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight Dumbbells
– – – – – – – – – – – – – – – – – – – – – – – – – – –

1 Round

5 Dumbbell Strict Press (Lighter Weight)
50 Meter Sandbag Run

CategoryWOD