12.12.18

WOD
CRASH (AMRAP – Rounds and Reps)
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 DBall Over The Shoulder 50/35 kg

Sc1:
40 AbMat Sit-ups
30/20 Calorie Assault Bike
20 Chest to Bar Pull-ups
20 DBall Over The Shoulder 35/15 kg

Sc2:
30 AbMat Sit-ups
20/10 Calorie Assault Bike
10 Chest to Bar Pull-ups
20 DBall Over The Shoulder 15/12 kg

AUKA: CORE STRENGTH
AUKA ÆFING Fyrir áhugasama, athugið að æfingin er ekki partur af WOD tíma.
*Hægt að gera eftir WOD

3 Giant Sets, resting 2:00 between sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Boxes

Aim is to complete both movements on the GHD (Sub Kassi + Stöng í Rig) as a single set, where we’ll directly move into the max effort L-Sit hold. Not for score, but let’s track our L-Sit times in the notes for reference in our journal.

COACH’S NOTES
The AbMat Sit-ups are the least taxing movement on breathing. Moving at a steady pace can allow athletes to catch their breath for the three challenging movements that follow.

Next on the bike, athletes can look to bring up their effort a touch from the sit-ups. The more confident they are stringing together big sets on the bar, the faster they can afford to push the bike.

30 reps may be a lot of chest to bars for some athletes. Depending on comfort level, athletes can aim for 3-6 sets here:

3 Sets: 12-10-8
4 Sets: 10-8-6-4-2
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5

Last but not least is the DBall. The nature of the movement means that athletes are gutting out singles here. We can move faster than we want knowing the AbMat Sit-ups follow.

WOD WARM UP
## :45 Seconds
Easy Bike
Knuckle Drags
Moderate Bike
AbMat Sit-ups

## Chest Stretch: 1 Minute
## Up Dog: 1 Minute

5 Sit-ups (No Arms)
5 Sit-ups (Throwing Arms)

10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
– – – – – – – – – – – – – – – – –
3 Banded Strict Chest to Bars
5 Kipping Banded Pausing Chest to Bars
5 Chest to Bar Pull-ups

5 DB Deadlifts
5 DB Over Shoulder (Lighter Weight)

## 1 Round
5 AbMat Sit-ups
4 Calorie Bike
3 Pull-ups
2 Wreck Bag Over Shoulder (Lighter)

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

## 1 Round
5 AbMat Sit-ups
4 Calorie Bike
3 Chest to Bar Pull-ups
2 Wreck Bag Over Shoulder

CategoryWOD