28.8.18

WOD
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans 50/35
30 Double Unders
15 Toes to Bar

Sc1
15 Double Unders
15 Power Cleans 45/30
15 Double Unders
15 Fótalyftur

Sc2
5 Double Unders tilraunir
15 Power Cleans 40/25
5 Double Unders tilraunir
15 Hnélyftur

FIT
Metcon
AMRAP 15:
30 Double Unders / 60 SU
15 DBall Cleans (Yfir Öxl)
30 DU / 60 SU
15 Strict Toes to Bar

Warm-up
45/15

Quad Stretch
Straight Leg Kicks
Jumping Jacks

Active Spidermans
Air Squats
Easy Single Unders

Active Samson
Push-up to Down Dog
Higher Single Unders

5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2

Couch Stretch – 1 Minute Each Side
Wrist Stretch – 1 Minute

*Without Ropes:*
5 Small Jumps
5 Tall Jumps
x2

5 Small Bounds
5 Tall Bounds
x2

*With Ropes:*
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Unders Practice

15 Second Hollow Hold on Ground
15 Second Arch Hold on Ground

10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar

15 Second Hollow Hold on Ground
15 Second Arch Hold on Ground

10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

3 Hang High Pulls
3 Hang Muscle Cleans
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
x2-3 *Build to Workout Weight

1 Round

10 Double Under or Single Unders
5 Power Cleans
10 Double Under or Single Unders
5 Toes to Bar

Skalanir
Double Unders:

CategoryWOD