11.8.18

Metcon (Time)
Teams of 2:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
300 m hlaup
30 Toes to Bar

Skráið lokaþyngd í skor
*Add a second for every rep not complete.

Weight Climbs Every 50 Reps:

Rx
Weight 1: 40/30
Weight 2: 50/35
Weight 3: 60/45
Weight 4: 70/50
Weight 5: 85/60

Notes
Æfingin
– tveir saman
– frjálsar skiptingar
– 300 m hlaup saman
– t2b frjalsar skiptingar

Warm-up
Vinna í 45 sek – skipta 15 sek
Easy Row
Active Spidermans

Medium Row
Active Samson + Air Squat

Fast Row
Push-up to Down Dog

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

10 Scap Pull-ups
5 Kipping Swings
3 Knees to Chest
3 Toes to Bar

2 Hang High Pulls
2 High Pulls (From Mid-Shin)
2 Muscle Cleans (From Mid-Shin)

2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans

2 Push Press
2 Push Jerks

2 Clean and Jerks

Build to all workout weights

1 Round
Each Partner:
3 Clean and Jerks (With Opening Workout Weight)
1 hlaupahringur á plani
3 Toes to Bar

CategoryWOD