Fimmtudagurinn 1.2.18 31/01/2018 0 Comments 3 Umferðir 10 Dauðar upphífur 20 Alternating DB axlapressur (10 hægri/10 vinstri) 60sek planki WOD: 3 Umferðir 21 Kassahopp 12 HSPU 3 Rope climb Rx: 60/50cm WOD1/2: 50/40cm
Miðvikudagurinn 31.1.18 30/01/2018 0 Comments Styrkur. EMOM10 1 Power clean * Byrja i 70%. þyngja eða halda sömu þyngd, frjálst val. WOD: AMRAP17 4 Power clean 8 Burpees yfir stöngina 12 Upphífur 16 Hnébeygjur Rx: 60/42.5kg WOD1: 42.5/30kg WOD2: 30/20kg
Þriðjudagurinn 30.1.18 29/01/2018 0 Comments Styrkur: Réttstöðulyfta 10-10-10 * Sama þyngd öll 3 sett, þyngja 2.5-5kg frá síðast eða 60-70% af 1Rm. WOD: Crossfit Games 17.5 10 Umferðir 9 Thrusters 35 Tvöfalt sipp Rx: 42.5/30kg WOD1: 30/20kg WOD2: 20/10kg
Mánudagurinn 29.1.18 28/01/2018 0 Comments Styrkur: Axlapressa 3rm WOD: AMRAP12 15 T2B 12 Wall ball 9 Power snatch Rx: 20/14lbs | 42/30kg WOD1: 14/10lbs | 30/20kg WOD2: 10/8lbs | 20/10kg
Laugardagurinn 27.1.18 27/01/2018 0 Comments WOD: Á tíma 21-15-9 OHS Bar facing burpees 21-15-9 Power snatch HSPU 21-15-9 Thrusters Upphífur 21-15-9 Power clean S2O * 3 min hvíld á milli WODa Rx: 42.5/30kg WOD1: 30/20kg WOD2: 20/10kg
Laugardagurinn 27.1.18 26/01/2018 0 Comments WOD: Á tíma 21-15-9 OHS Bar facing burpees 21-15-9 Power snatch HSPU 21-15-9 Thrusters Upphífur 21-15-9 Power clean S2O * 3 min hvíld á milli WODa Rx: 42.5/30kg WOD1: 30/20kg WOD2: 20/10kg
Föstudagurinn 26.1.18 25/01/2018 0 Comments WOD: “Max þyngd” A. 3 position snatch: 1 Snatch + 1 Low hang snatch + 1 Hang snatch B. 5×1+1+1 @90%
Fimmtudagurinn 25.1.18 24/01/2018 0 Comments Styrkur: 4 Umferðir, 1 min hvíld á milli umferða 10 Hollow rocks 10 V-ups 10 Tuck ups 10sek hollow hold WOD: AMRAP14 7 Muscle ups 50 Wall ball 100 Tvöfalt sipp Rx: 20/14lbs WOD1: 14/10lbs WOD2: 10/8lbs
Miðvikudagurinn 24.1.18 23/01/2018 0 Comments Styrkur: Power clean 2Rm WOD: AMRAP7 3-6-9-12-15-18… Power clean & jerk T2B Rx: 60/42.5kg WOD1: 42.5/30kg WOD2: 30/20kg
Þriðjudagurinn 23.1.18 22/01/2018 0 Comments Styrkur: Sumo deadlift 5×5 * 65-80% af 1Rm WOD: 5 Umferðir 6 HSPU 12 C2B upphífur 24 Framstig með KB í goblet stöðu Rx: 24/16kg WOD1: 16/12kg WOD2: 12/8kg
Mánudagurinn 22.1.18 21/01/2018 0 Comments Styrkur: Push jerk 2Rm WOD: 18.0 21-15-9 Dumbell snatch Burpees yfir handlóð Rx: 22.5/15 WOD1: 15/10kg WOD2: 10/5kg
Sunnudagurinn 21.1.18 20/01/2018 0 Comments 3 KK/KVK Saman í liði WOD1: eltingarlaiekur 500m Róður 100 Tvöfalt sipp 25 Burpees 15 Tá í slá Svo beint í WOD2 WOD2: Á tíma 60 Bakhnébeygjur 60/42.5 50 Upphífur 40 shoulder 2 overhead 60/42.5 60 Frahnébeygjur 42.5/30kg 50 Upphífur 40 Shoulder 2 Overhead 42.5/30kg 60 OHS 30/20kg 50 Upphífur 40 Shoulder 2
