Monthly Archives: June 2017

Fimmtudagurinn 29.6.17

Styrkur: Safna 5 min í planka WOD: Á tíma 800m Hlaup 40 Wall ball 40 Kb sveiflur Rx: 20/14lbs | 32/24kg WOD1: 16/12lbs | 24/16kg WOD2: 12/8kg | 16/12kg

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Miðvikudagurinn 28.6.17

Styrkur: 10-9-8-7-6….1 Bakhnébeygja með 65-75% af 1Rm WOD: AMRAP7 Burpees

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Þriðjudagurinn 27.6.17

Styrkur: Dýfur 3Rm WOD: 21-15-9 OHS með DB Upphífur Rx: 22.5/15kg WOD1: 15/10kg WOD2: 10/5kg

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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

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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: … Continue reading

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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

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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

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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

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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

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Miðvikudagurinn 7.6.17

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

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