FImmtudagurinn 1.6.17

Styrkur: 3 Umferðir
8 V-ups
10 Tuck-ups
30 Hollow hold
30 Superman hold
*tabata stíll, vinnaí 20, hvíla í 10

WOD: Á tíma
30m Handstöðuganga
40 Kassahopp yfir kassan
60 Hang power clean
40 Kassahopp yfir kassan
30m Hs. ganga

Rx: 60/50cm | 75/50kg
WOD1: 50/40cm | 50/35kg
WOD2: 50/40cm | 35/25kg

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Miðvikudagurinn 31.5.17

Styrkur: Réttstöðulyfta 3Rm

WOD: 27-21-18-15-12-9-6
DB snatch
Framstig með Db í frontrack stöðu

Rx: 22.5/15kg
WOD1: 15/10kg
WOD2: 10/5kg

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Þriðudagurinn 30.5.17

Styrkur: EMOM10
1 Power snatch + 1 Low power snatch + 1 Snatch
með 60% af 1Rm

WOD: 6 Umferðir
3 Power snatch 
2 Umferðir af cindy
1 Rope climb

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

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Mánudagurinn 29.5.17

Styrkur: Bakhnébeygja 5Rm

WOD: AMRAP12
7 Power clean & Jerk 
7 Burpee kassahopp
7 T2B

Rx: 60/42.5kg | 60/50cm
WOD1: 42.5/30kg | 50/40cm
WOD2: 30/20kg | 50/40cm

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Sunnudagurinn 28.5.17

WOD: 2 saman í liði einn vinnur í einu 
60 Réttstöður
70 Kassahopp 
80 Tá í slá 
90 Burpees 
100 Wall ball

Rx: 85/50kg | 20/14lbs
WOD1: 50/35kg | 16/12lbs
WOD2: 35/25kg | 12/8lbs

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Laugardagurinn 27.5.17

WOD: "Bulger"
10 Umferðir
150m hlaup
7 C2B Upphífur
7 Framhnébeygjur
7 HSPU

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

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Föstudagurinn 26.5.17

WOD: Max þyngd
A. Snatch 2Rm
B. 10×1 með 100% af A

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FImmduagurinn 25.5.17

Styrkur: Framhnébeygja 1Rm

WOD: "Nicole"
AMRAP20 
400m Hlaup
Max reps unbroken upphífur

 

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Miðvikudagurinn 24.5.17

Styrkur: Power clean + hang power clean 1Rm

WOD: "Grace"
30 Clean & Jerk 

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

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Þriðjudagurinn 23.5.17

Styrkur: 

WOD: Á tíma
30m OH framstigsganga með Kb 
100 Tvöfalt sipp
50 Wall ball
10 Rope climb
50 Wall ball
100 Tvöfalt sipp
30m OH Framstigsganga með Kb

Rx: 24/16kg | 20/14lbs
WOD1: 16/12kg | 16/14lbs
WOD2: 12/8kg | 14/12lbs

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