10.8.18

The Fall (AMRAP – Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings 24/16
20 Wallballs 9/6

Skráðu heildarfjölda í skor

Sc1
– Sami fjöldi
– KB 20/14
– WB 8/5

Sc2
– Sami fjöldi
– KB 16/12

Notes
Æfingin
– Veldu þyngd sem þú getur framkvæmt 30+ endurtekningar ferskur unbroken
– Ef þú getur/átt ekki að hlaupa eru skalanirnar 14/10 kal hjól/ski erg

Warm-up
200 Meter Run

Fram og til baka yfir salinn:
– Týna ber
– Hné í bringu (hægt)
– Há spörk
– Knuckle Drags (í hverju skrefi)
– Side Lunge
– Cradle Stretch
– Walking Samson
– Walking Spidermans
– Lirfan
– 3 Air Squats + Broad Jump
– Há hné (hratt)
– Hæll í rass (hatt)
– Hnébeygjuhopp (for Height)
– Hnébeygjuhopp (for Distance)

Kettlebell Ankle Stretch – :45 Seconds Each Side
– Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold (men KB) – 1 Minute
– Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

5 Kettlebell Deadlifts
5 Russian Kettlebell Swings’
5 Kettlebell Swings
x3

3 Front Squats (með wall ball)
3 Push Press (með wall ball)
3 Wallballs
x4

1 Round
100 Meter Run
5 Calorie Row
5 Kettlebell Swings
5 Wallballs

CategoryWOD