23.10.18

WOD
Bar Keeper (3 Rounds for reps)
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike

Skráðu heildarfjölda í hverjum part fyrir sig í skor.

RX Hlaup = 40 rep

Buy in skalanir
Sc1: 300 m
Sc2: 200 m

Upphífingar skalanir:
Færri rep
Hoppandi
Róður í hringjum

T2B skalanir:
Færri rep
Styttra upp
Liggjandi fótalyftur

FIT

WOD WARM UP
## Line Drills
200 Meter Run
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

## :30 Seconds
Easy Bike
Hollow Hold
Moderate Bike
Arch Hold

## Couch Stretch – 1 Minute Each Side
## Child’s Pose – :45 Seconds

100 Meter Run
5 Calorie Bike
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Kip + Kick
3 Kip + Kick + Pop (No Pull With Arms)
3 Pull-ups
3 Knees to Chest
3 Toes to Bar

## 1 Round
100 Meter Run
2 Chest to Bar Pull-ups (Or Pull-ups)
2 Toes to Bar
2 Pull-ups
2 Calorie Bike

CategoryWOD