12.9.18

WOD
Deadlift (10 min to Build to Heavy 3)
Dead Meat (Time)
For Time / Time Cap 20 min:
1600 Meter Run
100 Double Unders
30 Deadlifts 85/60
800 Meter Run
50 Double Unders
20 Deadlifts
400 Meter Run
25 Double Unders
10 Deadlifts

*Það má róa jafn mikið í staðin fyrir hlaup

*Skölun í sippi:
-Reduce Reps
-2x Single Unders

Sc1:
Stöng: 75/50
Hlaup 1200, 600, 400 enda á 200

Sc2:
Stöng: 65/40
Hlaup 800, 400, 300 enda á 200

FIT

Warm-up
WOD BRIEF + GROUP WARMUP

## 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

## Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations (front rack stretch with barbell)
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Movement Prep Run

20 Seconds Fast High Knees
30 Seconds Active Spiderman
50 Meter Run (1 hringur á plani)
x2

### Movement Prep Jump Rope

15 Seconds Easy Jumps in Place
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Under Attempts
x3

### Movement Prep Deadlift

Establish Set-up
3 Bottom Half Deadlifts (Mid-Shin to Knee)
3 Full Deadlifts

# DEADLIFT (20:00 – 30:00)

## Æfingarumferð

1 Round

50 Meter Run
5 Double Unders
5 Deadlifts

CategoryWOD