29.10.18

WOD
Hands Down (AMRAP – Reps)
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: 22.5/15 x2

Skölun fyrir sipp:
60 Single Unders
45 Seconds Double Under Practice

Sc1: 17/12
Sc2: 15/9

FIT

WOD WARM UP
*Warmup performed with light dumbbells.*

## :30 Seconds
Farmers Carry (Right Arm)
Jumping Jacks

Farmers Carry (Left Arm)
Push-up to Down Dog

Farmers Carry (Both Arms)
Active Spidermans

Light Jog
Active Samson

Moderate Jog
Slow Air Squats

## Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

## Dumbbell Ankle Stretch – 45 Seconds Each Side
## Squat Hold – 1 Minute

15 Seconds Easy Singles
15 Seconds Higher Singles
15 Seconds Double Unders Practice
5 Dumbbell Deadlifts
– – – – – – – – – – – – – – –
3 High Hang Dumbbell Power Cleans
3 Hang Dumbbell Power Cleans
3 Dumbbell Power Cleans
5 Dumbbell Front Squats
– – – – – – – – – – – – – – –
3 Dumbbell Hang Power Cleans + Front Squats
– – – – – – – – – – – – – – –
3 Dumbbell Hang Squat Cleans
5 Dumbbell Strict Press
– – – – – – – – – – – – – – –
5 Dumbbell Push Press
6 Bodyweight Reverse Lunges
– – – – – – – – – – – – – – –
6 Dumbbell Reverse Lunges
5 Dumbbell Thrusters

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
*Change out dumbbells to workout weight for practice round.*
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

## 1 Round
5 Double Unders
2 Dumbbell Power Cleans
5 Double Unders
2 Dumbbell Hang Squat Cleans
5 Double Unders
2 Dumbbell Push Presses
5 Double Unders
2 Dumbbell Reverse Lunges
5 Double Unders
2 Dumbbell Thrusters

CategoryWOD