WOD

Mánudagur 11. nóvember

20.5 Box 7 Mini Open

For time - Frjálsar Skiptingar

80 Cal Row

120 Wall ball shots

Time cap: 15 min.

Föstudagur 8. nóvember

 

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Fimmtudagur 7. nóvember

 

EMOM 10

40 Double Under

15 Sit Ups 

Deadlift

On the 3:00 x 4 Set

5 rep

AMRAP 7

5 Deadlift 100/70 Kg

5 Strict Hand Stand Push Up

 

10 Pike Push Up

Miðvikudagur 6. nóvember
Partner - AMRAP 20
2 Rounds
20 Front Squat 50/35 Kg
20 Toes To Bar
______________________
 
20 Push Ups 
______________________
2 Rounds
30 Wall Ball
30 Cal Row

Þriðjudagur 5. nóvember

 

Snatch Pull

On the 2:00 x 4 Set

5 Reps - 90-100%

Power Snatch

W/ 4 sec pause above knee

On the 2:00 x 4 Set

5 Reps

AMRAP 12 Min

8 DB Hang Power Snatch 22,5/15 Kg

8/6 Cal Assault Bike/Ski

8 DB Deadlift 22,5/15 Kg

8 Burpees

Mánudagur 4. nóvember

 

Box 7 Mini Open 20.4

For time:

30 Box jumps/Step ups

15 clean and jerks 30/20 Kg

30 Box jumps/Step ups

15 clean and jerks 35/25 Kg

30 Box jumps/Step ups

10 clean and jerks 40/30 Kg

30 Medicine-ball step-ups, 20/14 lb.

10 clean and jerks 50/35 Kg

30 Medicine-ball step-ups, 20/14 lb.

5 clean and jerks 60/40 Kg

30 Medicine-ball step-ups, 20/14 lb.

5 clean and jerks 70/45 Kg

Time cap: 20 minutes

Laugardagur 2. nóvember

Partner AMRAP 25 

20 (10/10) Cal Assault Bike

20 (10/10) Shoulder to overhead 20/15 Kg

20 (10/10) Air Squat

20 (10/10) Russian KB Swing

20 (10/10) Sit Ups

20 (10/10) Lunges

Fimmtudagur 31. október

 

EMOM 20

12/9 Cal Bike

12/9 Cal Row

12/9 Cal Ski

Rest

Squat Clean

Build to heavy Single for the day

Miðvikudagur 30. október

Partner AMRAP 15

8 DB Power Snatch 22,5/15 Kg

25' Plate Over Head Walking Lunge 20/10 Kg

8 Box Jump

25' Plate Over Head Walking Lunge 20/10 Kg

Einn partner klárar heilt round

Svo gerir næsti

Þriðjudagur 29. október

 

Front Squat

On the 3:00 x 5 Set

5 Rep @80%

Conditioning

3 Rounds:

10 Front Squats (50/35)

15 Chest to Bar Pull-Ups

50 Double-Unders

Time Cap: 12 Min

Mánudagur 28. október

Box 7 Mini Open 20.3

For time:

21 deadlifts 60/35 Kg

21 Shoulder to overhead 35/20 Kg

15 deadlifts 60/35 Kg

15 Shoulder to overhead 35/20 Kg

9 deadlifts 60/35 Kg

9 Shoulder to overhead 35/20 Kg

21 deadlifts 80/55 Kg

50' Bear Walk

15 deadlifts 80/55 Kg

50' Bear Walk

9 deadlifts 80/55 Kg

50' Bear Walk

Time cap: 9 min.

Fimmtudagur 24. október

 

Partner AMRAP 20

40 DB Hang Clean & Jerk 22,5/15 Kg

40 Wall Ball

40 Deadlift 50/35 Kg

40 KB Swing 28/20 Kg

Miðvikudagur 23. október

RX

EMOM 7

3 Hang Power Clean (50/30)

Max Kipping Hand Stand Push Up

Conditioning

3 x AMRAP 4, resting 4:00 between:

20/15 Calorie Row/15/10 Calorie Bike

15 Power Cleans

15 Box Jump Over

Round 1 - (60/45)

Round 2 - (50/35)

Round 3 - (40/25)

Sc

EMOM 7

3 Hang Power Clean (50/30)

Max Shoulder To Overhead

Conditioning

3 x AMRAP 4, resting 4:00 between:

20/15 Calorie Row/15/10 Calorie Bike

15 Power Cleans

15 Box Jump Over

RX (40/25)

Sc(35/20)

Þriðjudagur 22. október

 

Snatch Tækni A

On the 2:00 x 3 Sets:

3 Snatch Drops

2 Snatch Balances

Snatch Tækni B

On the 1:30 x 5 Sets:

2 Snatch Balances

21-15-9:

Squat Snatch 42,5/30 Kg

Burpees Over Bar

Time Cap 10 Min

Then

Build to hevay Single Snatch

Mánudagur 21. október

 

Box 7 Mini Open 20.2

AMRAP 20

4 Thrusters 20/15 Kg

6 Haning Knee Raises

24 Single Under

Föstudagur 18. október

Crossfit Games Open Workout 20.2

 

AMRAP 20

4 Dumbell Thrusters

6 Toes To Bars

24 Double Under

Rx: 22,5/15 Kg

Sc: 15/10 Kg

Fimmtudagur 17. október

Tækni æfing:

Pull Up

Chest To Bar

Toe To Bar

 Muscle Up

Partner AMRAP 20

40 Push Press 20/15 Kg

40/30 Cal Row

20 Syncro Sit Ups

40 Thruster 20/15 Kg

Miðvikudagur 16. október

 

Every 3 Minutes

Back Squat

3 set 5 Rep 80% af 1 RM

Front Squat

3 Set 1-2 Rep Sama þyngd

EMOM 5

2 Power Clean

1 Squat Clean

1 Push Jerk

Velja krefjandi þyngd

Ca 70% af 1 RM Clean

Þriðjudagur 15. október

 

AMRAP 4

15 Wall Ball

50 Double Under

4 Min Rest

AMRAP 4

16 DB Snatch 22,5/15 Kg

20 Box Jump Over

4 Min Rest

AMRAP 4

20 Russian KB Swing 32/24 Kg

15/11 Cal Assault Bike

Föstudagur - Mánudagur

10 rounds for time of:
8 Ground To Overheads, 42,5/30 Kg
10 Bar Facing Burpees

Time cap: 15 minutes

Skalað

Snatch: þyngdir: 30/20 Kg

Burpees: Má stíga yfir stöng

Fimmtudagur 10. Október

 

EMOM 24 Min

12/10 Cal Row x 6

12/10 Cal Ski x 6

10/8 Cal Bike x 6

10 Burpees x 6

Velja sér eitt "Skill" og æfa

Miðvikudagur 9. október

 

10-15 Min

Æfa Handstöðu göngu

18.4 Létt

For time:

21 deadlifts 80/55 Kg

12 handstand push-ups

15 deadlifts 80/55 Kg

9 handstand push-ups

9 deadlifts 80/55 Kg

6 handstand push-ups

21 deadlifts 100/70 Kg

15m handstand walk

15 deadlifts 100/70 Kg

15m handstand walk

9 deadlifts 100/70 Kg

15m handstand walk

Time cap: 10 min.

Þriðjudagur 8. október

 

Split Jerk

Build to heavy single

AMRAP 15 Min

10 Push Jerk 55/35 Kg

10 Box Jump

10 DB Power Clean 22,5/15 Kg

10 T2B

Heading 5