WOD :

09.11.2019 19:02

Sunnudagur 10.nóvember

Endurance kl.9 (Holtagarðar)

CBC - 30 mín
20 Cal Róður - 20 Cal Assault - 400m hlaup
35 Cal Róður - 35 Cal Assault - 400m hlaup
50 Cal Róður - 50 Cal Assault - 400m hlaup
35 Cal Róður - 35 Cal Assault - 400m hlaup
20 Cal Róður - 20 Cal Assault - 400m hlaup

WODtími kl.10 (Lambhagi)
Tækni/skill/styrkur:
Db hang Clean 10-10-10
Db Jerk 10-10-10
Db Snatch 10-10-10

WOD:
20 mín Amrap
5 Db Thrusters 22,5/15 x2
10m OH+Fr.Rack Framstig 22,5/15 x2
10 Db Hang clean + Jerk 22,5/15
10m OH+Fr.Rack Framstig 22,5/15 x2
15 Db Alt Snatch 22,5/15

Olytima kl.11 og kl.12 (Lambhaga)
Clean
Jerk Tækni
5 Sett.
2 Pausing Jerk drive (2 sek drive).
1 Pausing Split Jerk (2 sek drive, 2 sek catch).

E90Sec x 10
Squat Clean + 2 Push Jerk + 1 Split Jerk

5 Sett
1 Halting Clean Deadlift
1 Clean Deadlift
1 Clean Pull

 
 
 
 

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