18.9.18

WOD
Under Fire (Time)
For Time / Time Cap 20 min:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups

Sc1:
300 Meter Run
1/2 Double Unders

Sc2:
300 Meter Run
x2 Single Unders eða
1/4 DU Tilraunir

FIT

WOD WARM UP
# WOD BRIEF + GROUP WARMUP

## Line Drills

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

## Child’s Pose – :45 Seconds
## Down Dog – :45 Seconds
With palms on the ground and hips high up in the air, straighten the legs by driving the heels towards the ground, even if they do not touch. Press into the floor with the hands and reach the hips high towards the ceiling to intensify the stretch.
## Wall Supported Ankle Stretch – :30 Seconds

100 Meter Run

15 Seconds Easy Single Unders
15 Seconds Fast Single Unders
15 Seconds Double Under Practice

Demo Hollow Position
20 Second Hollow Hold
Demo Arch Position
20 Second Arch Hold
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups or Ring Rows

## 1 Round
100 Meter Run
10 Double Unders
5 Toes to Bar
5 Pull-ups

CategoryWOD