16.12.18 WOD Barbell Cycling (AMRAP – Reps) 3 Rounds (12:40) :20s – Max Power Snatches – rest :40s – :30s – Max Power Snatches – rest :30s – :40s – Max Power Snatches Rest 2:20 between rounds Rx+ 60/40 70/47.5 85/55 Rx 50/30 60/35 75/45 Sc1: 40/20 50/25 65/35 Sc2: 30/10 40/15 55/25 Back Squat…

15.12.18 WIT WIT (Time) For Time / Time Cap 30 Min: 10 Squat Cleans (60%) + 10 Meters HSW 8 Squat Cleans (68%) + 15 Meters HSW 6 Squat Cleans (75%) + 20 Meters HSW 4 Squat Cleans (83%) + 25 Meters HSW 2 Squat Cleans (90%) + 30 Meters HSW If we are not…

14.12.18 WOD Play Ball (Time) For Time / Time Cap 18 Min: 100 Wallballs 25 Dumbbell Box Step-Overs 30 Meters Double DB Walking Lunge 25 Dumbbell Box Step-Overs 100 Wallballs Rx Wallball – 8/5 (3m/2,7m) Dumbbells – 2x 22.5/15 Box – 60/50 On the double dumbbell walking lunge: Meters 0-15 – Left dumbell in the…

13.12.18 WOD 0-30 ## WARM UP 30-60 ## WOD ## WOD ON A RUNNING CLOCK 0-12 – JOKER 12-17 – REST (ALLIR) 17-29 – FURIOUS Joker (Time) For Time / Time cap 12 min: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts 100/70 ## REST 5 MIN – CHANGE WEIGHTS ### Sc1: 85/55 Sc2: 70/40 Rx+: 120/90…

12.12.18 WOD CRASH (AMRAP – Rounds and Reps) AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Assault Bike 30 Chest to Bar Pull-ups 20 DBall Over The Shoulder 50/35 kg Sc1: 40 AbMat Sit-ups 30/20 Calorie Assault Bike 20 Chest to Bar Pull-ups 20 DBall Over The Shoulder 35/15 kg Sc2: 30 AbMat Sit-ups 20/10 Calorie…

11.12.18 Ath. Street Workout fellur niður næstu þrjú skipti vegna fjölskylduaðstæðna. Næsti tími er á miðvikudaginn í næstu viku. WOD Overhead Squat (Min 0-5 * Moderate 2 Reps) Snatch Balance (Min 5-10 * Moderate 2 Reps) Snatch Complex (Min 10-15 * 1 Snatch Pull + 2 High Hang Squat Snat) Snatch (Min 15-20 *Heavy 1RM…

10.12.18 COACH’S NOTES In this combination, we are challenging our clean and jerk with a "buy-in" before each attempt – five pull ups, and five barbell-facing burpees. Stimulus wise, we are looking to make our way to the barbell by the :45s mark of each round. If we believe that we will push past that…

9.12.18 WOD Front Squat (10 Min To Find 1 RM) Back Squat (10 Min To Find 1RM)

8.12.18

7.12.18

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