29.4.18
WOD DAGSINS
29.04.2018
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Metcon
WOD dagsins er nýleg "Hetju" æfing sem er líklega hvað erfiðust fyrir hausinn
– Hefur þú viljann til að halda áfram !?

Markmið:
– Sterkari vilji
– Aukin afkastageta

Fókus:
– Jafn hraði

Flæði:
– Skiptum hópunum í tvo hluta ef þarf, svo allir hafi Róðravélar í lokin
– 1 byrjar á 00:00
– 2 byrjar á 06:00

Góða skemmtun

Metcon (AMRAP – Rounds and Reps)
Dallas 5 (5 Rounds for reps)
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio "Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here
Staðlar:
– DL, 70/50 kg
– BJ, 60/50 cm
– TGU, 20/16 kg bjalla
– Snatch, 35/25 kg

Skráðu fjölda í hverjum hluta í skor

Metcon (AMRAP – Rounds and Reps)
Metcon (5 Rounds for reps)
A.
5 mín AMRAP
Burpees

– 1 mín pása –

B.
5 mín AMRAP
7 Deadlift 55/40 kg
7 Kassahopp 50/40 cm

– 1 mín pása –

C.
5 mín AMRAP
Turkish Get Up 16/12 kg

– 1 mín pása –

D.
5 mín AMRAP
7 Power Snatch 30/20 kg
7 Armbeygjur

– 1 mín pása –

E.
5 mín AMRAP
Kal Róður
Sc1:
– Léttari stangir
– 55/40 kg í DL
– 30/20 í Snatch
– Lægri kassar, 50/40 cm
– Uppstig í lagi
– Léttari bjöllur, 16/12 kg
– Armbeygjur á hnjám, ef þarf

Skráðu fjölda í hverjum hluta í skor

Metcon (AMRAP – Rounds and Reps)
Metcon (5 Rounds for reps)
A.
5 mín AMRAP
Burpees

– 1 mín pása –

B.
5 mín AMRAP
7 Deadlift 40/30 kg
7 Kassahopp 40/30 cm

– 1 mín pása –

C.
5 mín AMRAP
Turkish Get Up 12/8 kg

– 1 mín pása –

D.
5 mín AMRAP
7 Power Snatch 25/15 kg
7 Armbeygjur

– 1 mín pása –

E.
5 mín AMRAP
Kal Róður
Sc2:
– Léttari stangir
– 40/30 kg í DL
– 25/15 í Snatch
– Lægri kassar, 40/30 cm
– Uppstig í lagi
– Léttari bjöllur, 12/8 kg
– Armbeygjur á hnjám, ef þarf

CategoryWOD