23.8.18

WOD
Front Squat (3x 5)
Þú færð 15 mínútur til að klára front squat

Byrjaðu á tveimur upphitunar settum

Athletes can build with each set of front squats or stay at a challenging weight across the three sets.

Annie’s on the run (Time)
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Tímaþak 14 mín

FIT
Metcon
CIRCUIT 50/20

A. DBall yfir öxl
B. Hoppandi Upphífingar
C. Uppsetur
D. Sipp
E. Kassahopp/Uppstig
x5

SWEAT FINISHER
2:00 rólegt hjól/róður/ski/runner
On the 2:00 10 Burpees
x4

GRUNNNÁMSKEIÐ
Snatch (Weight)
Á grunnnámskeiðinu í dag verður farið yfir snatch tæknikennslu

Warm-up
:45 Seconds ish

Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
Push-up to Down Dog

5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
5 AbMat Sit-ups

:25 Seconds High Single Unders
:25 Seconds Fast Single Unders
:25 Seconds Double Under Practice
x3

5 Pausing Air Squats
5 Pausing Barbell Front Squats
x2

1 Round
10 Double Unders or Single Unders
5 Sit-ups
100 Meter Run

CategoryWOD