Laugardagurinn 29.4.17

WOD: Á tíma
30 Réttstöðulyftur 100/70kg
30 HSPU
30 Thrusters 42.5/30kg
30 Upphífur
30 Power clean 60/42.5kg
30 Hringdýfur
60 Wal ball 20/14lbs
15 Power snatch 60/42.5kg

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Föstudagurinn 28.4.17

WOD: Max þyngd
A. 2 snatch pull + 1 snatch
B. 5×3 snatch pull með 110% 

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Fimmtudagurinn 27.4.17

Styrkur: 4 Umferðir
20 sek max reps V-ups
20 sek max reps tuck-ups
20 sek hollow hold
1 min hvíld á milli umferða

WOD: 3 Umferðir
25 Power snatch
25 Framhnébeygjur

Rx: 42.5/30kg
WOD1: 30/20kg
WOD2: 20/10kg

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Miðvikudagurinn 26.4.17

Styrkur: Clean + Hang clean 1Rm

WOD: 7 Umferðir
7 Clean 
14 HSPU

Rx: 85/52.5kg
WOD1: 60/42.5kg
WOD2: 42.5/30kg

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Þriðjudagurinn 25.4.17

Styrkur: EMOM8
1 x 3 pos power snatch @ 70% af 1Rm
3 pos snatch
1 power snatch
1 low hang power snatch
1 hang power snatch

WOD: Á tíma
800m Hlaup
21 Kb sveiflur 
21 Goblet hnébeygjur
400m Hlaup
15 Kb sveiflur
15 Goblet hnébeygjur
200m Hlaup
9 Kb sveiflur
9 Goblet hnébeygjur

Rx: 24/16kg
WOD1: 16/12kg
WOD2: 12/8kg

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Mánudagurinn 24.4.17

Styrkur: Push jerk 3Rm

WOD: 21-15-9
S2O
C2B

Rx: 60/42.5kg
WOD1: 42.5/30kg
WOD2: 30/20kg

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Sunnudagurinn 23.4.17

WOD: 2 saman í liði einn vinnur í einu.
Á tíma:
1000m Róður
50 HSPU
5 min hvíld
100 Upphífur
50 Power snatch 
5 min hvíld
100 Tvöfalt sipp
50 Burpee kassahopp
5 min hvíld
1000m Hlaup (500m á mann)
50 T2B

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Laugardagurinn 22.4.17

WOD: Á tíma
80 Hnébeygjur
70 Armbeygjur
60 Pistols
50m Framstigsganga
40 OHS með Kb
30 HSPU
20 Thrusters með DB
10 Muscle ups

Rx: 24/16kg | 20/15kg
WOD1: 16/12kg | 15/10kg
WOD2: 12/8kg 10/5kg

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Föstudagurinn 21.4.17

WOD: Max þyngd
A. Hang clean + Jerk 1Rm
B. 5 x 2 Hang clean + 2 Jerk @ 80%
 

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Fimmtudagurinn 20.4.17

WOD: Á tíma 

100 Wall ball

80 Kb sveiflur

60 Upphífur

40 Kassahopp 

20 Clean & jerk

Rx: 20/14lbs | 60/50cm | 60/42.5kg
WOD1: 16/14lbs | 50/40cm | 42.5/30kg
Rx: 14/8lbs | 50/40cm | 30/20kg

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