20.10.18

WOD
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps 60/50

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 35/25
Round 2 Barbell: 40/30
Round 3 Barbell: 50/35
Round 4 Barbell: 60/40
Round 5 Barbell: 70/50

Sc1:
Þyngja um 1,25/2,5 x2 í hverri umferð. Byrjar á sömu þynd
Sömu reps

Sc2:
Stöng í Round 1 25/15 Þyngja um 1,25/2,5 x2 í hverri umferð.
Sömu reps

FIT

WOD WARM UP
SKOTBOLTI !! 10 min
Bolti 1 ##5 Scap Pull-ups
Bolti 2 ##5 Kip Swings
Bolti 3 ##3 Stuttar Burpees
Bolti 4 ##1 Wall Walk
Bolti 5 ##10 Small Hops +5 Tall Hops
Bolti 6 ##2 Walk Outs

– – – – – – – – – – – – – – – – – –
3 High Hang Muscles Snatches
3 Hang Muscle Snatches
3 Muscle Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
– – – – – – – – – – – – – – – – – –
Build to Workout Weights

CategoryWOD