26.8.18

WOD & FIT
Down & Dirty (Time)
For Time / Time cap 25 mín:

30/21 Calorie Row

2 Rounds:
5 Strict Pull-ups,
10 Push-ups,
15 Air Squats,
20 Sit-ups
30/21 Calorie Assault Bike

2 Rounds:
5 Strict Pull-ups,
10 Push-ups,
15 Air Squats,
20 Sit-ups
15/10 Calorie Row

1 Round:
5 Strict Pull-ups,
10 Push-ups,
15 Air Squats,
20 Sit-ups
15/10 Calorie Assault Bike

1 Round:
5 Strict Pull-ups,
10 Push-ups,
15 Air Squats,
20 Sit-ups

Skalanir
Skalanir
– Hoppandi upphífingar
– Uppsetur og snerta hné
– Armbeygjur með hendur á upphækkun

Sömu rep í skölunum

Warm-up
30 Seconds
Easy Row
Easy Bike
Active Spidermans

Moderate Row
Moderate Bike
Push-up to Down Dog

Faster Row
Faster Bike
Active Samson + Air Squats

Chest Stretch – 1 Minute
Child’s Pose – :30 Seconds
Pigeon Pose – :45 Seconds Each Side

10 Scap Pull-ups
1-3 Strict Pull-ups / 3 Tempo pull ups
x3

5 Push-up Plank
5 Push-ups
5 Hands Up Air Squats
5 Air Squats
5 Sit-ups

1 Round
6 Calorie Bike
3 Strict Pull-ups
3 Push-ups
3 Air Squats
3 Sit-ups
6 Calorie Row

CategoryWOD