16.10.18

WOD
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Time Cap: 9 mín

Sc1:
21-15-9
Pike Press / DB Shoulder Press frjáls þyngd
Assisted Box Dips
Push-Ups á upphækkun

Back Squat (12 min til að finna 12RM)

FIT
Tabata – 1:00 pása milli tabata

1. Burpees / Fjallaklifur

2. Hnébeygjuhopp / Sipp

3. Þungt Sumo Squat

4. Sipp

5. Pike Presses

6. Hröð Hnébeygjuhopp + Squat hold í pásunni

CORE – :30 sec pása milli tabata

1. Scissors

2. Plank Step Ups (axlar planki)

3. Russian Twist

4. Fjallaklifur

WOD WARM UP
## Couch Strech :45 Each leg
## Pigeon Pose :45 Each side
## Twisted Cross :45 Each Side

## 5 Slow Wall Squats

## Line Drills
Active Spiderman
Walk Outs
3 Air Squats + Broad jump
2 Wall Walk
200 m hlaup
2 Wall Walk

## 2 Rounds – With 1x DB
5 Good Morning
5 Goblet Squats
5/5 Strict Presses
5/5 Overhead Squat
5 Russian Twist
5 Push Ups
5 Box Dips

CategoryWOD