Mánudagurinn 26.6.17

Styrkur: Push Jerk 5Rm

WOD: AMRAP12
200m Hlaup
8 T2B
6 Hang power clean

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

Posted in WOD | Comments Off on Mánudagurinn 26.6.17

Sunnudagurinn 25.6.17

WOD: 2 saman í liði einn vinnur í einu. 

100 DU 

90 Framhnébeygjur 

80 Kassahopp yfir kassan 

70 Kb sveiflur

60 Upphifur 

50 Power clean

40 Push Jerk

30 HSPU 

20 Armbeygjur 

100m hlaup

Rx: 60/42.5kg | 60/50cm | 24/16kg
WOD1: 42.5/30kg | 50/40cm | 16/12kg
WOD2: 30/20kg | 50/40cm | 12/8kg

Posted in WOD | Comments Off on Sunnudagurinn 25.6.17

Laugardagurinn 24.6.17

WOD: "The Chief"
5 Umferðir
AMRAP3
3 Power clean
6 Armbeygjur
9 Hnébeygjur
1 min hvíld

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

Posted in WOD | Comments Off on Laugardagurinn 24.6.17

Föstudagurinn 23.6.17

WOD: Max þyngd
A. Snatch + Low hang snatch + Hang snatch 1Rm
B. Hang snatch single
C. Low hang snatch single
D. Snatch single

Posted in WOD | Comments Off on Föstudagurinn 23.6.17

Fimmutdagurinn 22.6.17

Styrkur: EMOM10
1 Hang power clean + Power clean + Jerk 
60-75% af max

WOD: 3-6-9-12-15…
Burpee kassahopp
Power clean & jerk

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

Posted in WOD | Comments Off on Fimmutdagurinn 22.6.17

Miðvikudagurinn 21.6.17

WOD: Á tíma
100 Tvöfalt sipp
30 OHS
100 Tvöfalt sipp
30 Power snatch
100 Tvöfalt sipp
30 OHS

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

Posted in WOD | Comments Off on Miðvikudagurinn 21.6.17

Miðvikudagurinn 7.6.17

Styrkur: Framhnébeygja 10Rm

WOD: 10 Umferðir
100m Hlaup
2 min hvíld á milli umferða

Posted in WOD | Comments Off on Miðvikudagurinn 7.6.17

Þriðjudagurinn 6.6.17

Styrkur: Axlapressa 1Rm

WOD: Á tíma
10-12-14-16
Tá í slá
Réttstöðulyftur
20m Handstöðuganga fyrir hverja umferð

Rx: 130/90kg
WOD1: 90/60kg
WOD2: 60/42.5kg

Posted in WOD | Comments Off on Þriðjudagurinn 6.6.17

Mánudagurinn 5.6.17

WOD: "Murph"
1.6km hlaup
100 Upphífur
200 Armbeygjur
300 Hnébeygjur
1.6km Hlaup

WOD1: 75-125-200
WOD2: 50-100-150

Posted in WOD | Comments Off on Mánudagurinn 5.6.17

Sunnudagurinn 4.6.17

WOD: 2 Saman í liði einn vinnur í einu. Frjálsar skiptingar. 

75 Bakhnébeygjur 60/42.5 

6 Rope climb 

50 Shoulder 2 Overhead 60/42.5 

75 Framhnébeygjur 42.5/30kg 

6 Rope climb 

50 Shoulder 2 Overhead 42.5/30kg 

75 OHS 30/15kg 

6 Rope climb 

50 Shoulder 2 Overhead 30/15kg

Posted in WOD | Comments Off on Sunnudagurinn 4.6.17