29.8.18

WOD
Thruster (15 min til að finna 3RM)
– 2-3 saman á stöng
– Heavy Set of 3
– First rep taken from the floor.
Flash Flood (Time)
2 Rounds:
400 Meter Run
21 Thrusters 45/30

Time Cap 10 min

Sc1
2 Rounds:
300 Meter Run
21 Thrusters 40/25

Sc2
2 Rounds:
200 Meter Run
21 Thrusters 35/20

FIT
Metcon
3x 8 min AMRAPs
2 min pása milli sette

A. AMRAP 8 MIN
8 kal Róður
8/8 Seesaw presses
8/8 Bent over row

– 2 min pása –

B. AMRAP 8 MIN
8 Wallballs
8 Stuttar Burpees
4/4 Forward Lunges / w. rotation & med ball

– 2 min pása –

C. AMRAP 8 MIN
6x 10m Shuttle Runs
4/4 Dball clean (yfir öxl)

Warm-up
200 Meter Run

Yfir salinn:
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

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

Front Rack Stretch – 1 Minute
Warrior Squats – 1 Minute
*With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

5 Pausing Front Squats
5 Push Press
5 Thrusters
x2-4

1 Round

1x Hlaupahringur á plani
5 Thrusters

CategoryWOD