14.10.18

WOD
Mind Eraser (AMRAP – Reps)
10 rounds / time cap 20 min
7 Power Cleans 60/42.5
7 Bar Facing Burpees
200 Meter Run

Sc1: 9 umf. 55/35
Sc2: 8 umf. 50/30
Midline Madness (Weight)
100 AbMat Sit Ups
Með Þyngd
Reps 1-25 Þungt
Reps 26-50 Aðeins léttara
Reps 51-75 Aðeins léttara
Reps 76-100 Engin þyngd

Létta um sirka 1/3 af þyngdinni eftir hver 25 rep

Skráðu allar þyngdirnar samanlagðar í skor

FIT

WOD WARM UP
## Line Drills
200 Meter Run
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
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Front Rack Stretch – 1 Minute
## Couch Stretch – :45 Seconds Each Side

100 Meter Run
3 Push-ups
3 Frog Hops
5 Steady Pace Burpees
5 Deadlifts
– – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
– – – – – – – – – – – – – – – –
5 Power Cleans
– – – – – – – – – – – – – – – –
Build to Workout Weight

## 1 Round
5 Power Cleans
5 Burpees
100 Meter Run

CategoryWOD