15.8.18

HALF BAD (AMRAP – Reps)
AMRAP 18:
30 Deadlifts 60/45
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

Sc1:
DL 50/35
10 Pull Ups eða 15 hoppandi

Sc2:
DL 40/25
5 Pull Ups eða 15 hoppandi

Skalanir
Kal: ski erg/róður/hlaup
Pull Ups: Hoppandi

Notes

Warm-up
45/15
Easy Bike /Róður/Ski/Hlaup
Push-up to Down Dog

Moderate Bike /Róður/Ski/Hlaup
Active Spidermans

Faster Bike /Róður/Ski/Hlaup
Active Samson

5 Good Morning
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x3

Banded Pass Throughs – 1 Minute
Banded Pull-Aparts – 1 Minute
Banded Good Mornings – 1 Minute

10 Seconds Dead Hang x3
10 Scap Pull-ups x3
1-3 Strict Pull-ups x3
3 Pull-ups x3

5 Pausing Hip Hinges (Hip to Top of Knee)
5 Full Deadlifts
x3

Æfingarumferð
1 Round
5 Deadlifts
4 Pull-ups
3 Calorie Bike/Ski/Róður/hlaup
2 Pull-ups

CategoryWOD