30.10.18

WOD
Blitzen (Time)
5 Rounds / Time cap 18 min
20/15 Calorie Row
10 Power Clean & Jerk 60/42.5

Sc1: 50/35
Sc2: 45/30

Sub fyrir róður:
Jafn margar kal á hjóli/ski erg/assault runner eða shuttle sprints

FIT

WOD WARM UP
## :45 sec
Active Samson + Air Squat
Active Spidermans
Push-up to Down Dog
Quads (Tína Ber)

## :30 sec Barbell Warmup
Good Mornings
Back Squats
Strict Presses
Stiff-Legged Deadlifts

### Wrist Stretch – :30 Seconds
### Ankle Stretch – :30 Seconds Each Leg
### Front Rack Stretch – :30 Seconds

### Movement Prep
3 Strict Muscle Clean
3 High Pulls
3 Muscle Cleans
– – – – – – – – – – – – – – – – – – – – –
15 Second Receiving Position Hold
– – – – – – – – – – – – – – – – – – – – –
*With a Pause in Receiving Position:*
3 Hang Power Cleans
3 Power Cleans

3 Strict Presses
3 Push Presses
3 Push Jerk *With a Pause in Receiving Position:*

## 1 Round
7 Calorie Row
7 Power Clean & Jerk

– – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – –

## 1 Round
5 Calorie Row
5 Power Clean & Jerk

CategoryWOD