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Jólin koma brátt!

8. December, 20188. December, 2018 Guðmundur Helgi Gíslason Uncategorized

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ÓLYMPÍSKAR ÓLYMPÍSKAR
PÁSKAR 2019

Æfing dagsins

28.11.2019

Fimmtudagur

10-12 min skill session í Ring Muscle ups -kipp swing -hip drive -transition -kipp dip Wod 4 umf. 12 x DB thruster 22/15 (2xDB) 16 x DB box step over (2xDB) 20 x DB snatch (1xDB) TC 20 min

29.11.2019

Föstudagur

Styrkur 1RM strict press Then do Max reps unbroken Push press with 1 RM strict press Wod Death by Front squat 45/30 Burpee over bar TC 12 min

30.11.2019

Laugardagur

Parachipper You go i go 30 Rounds 1 x GTOH 80/57 2 x deadlift 80/57 3 x HSPU 4 x Med Ball clean 5 x wall ball 9/6 TC 40 min

01.12.2019

Sunnudagur

Wod 50 xT2B 100 x KB-Swing 24/16 150 x Box Jump 60/45 cm • endurtekningum má skifta upp eins og hver og einn vil (líkt og open 20.5) t.d. 5 umf 10 ttb 20 kb swing 30 box jump

02.12.2019

Mánudagur

Emom 8 byrja @ 80% og þyngja milli Squat clean AMRAP 12 8 x S.D.H.P 50/35 kg 8 x Pistol 8 x Thruster 50/35 kg

03.12.2019

Þriðjudagur

15-9-6-3 Devil Press 22,5/15 kg Db-squat -30sek-pása Burpees O/DB Strict H.S.P.U Tc: 20mín

04.12.2019

Miðvikudagur

5 Umferðir Para 10 x O.H.S 60/45 kg 15 x K2E 20 x Wall ball 9/6 kg 25 x Sit ups 50 x Du Tc: 25

05.12.2019

Fimmtudagur

15 mín 1 rep max Front squat 27-21-15-9-3 Box jump 60/45cm Push ups Kb-swing 24/16 kg

06.12.2019

Föstudagur

Á hverri stöð er unnið í 4 mín áður en er skipt. 8 x on/off 15/15sek AAB/ROW Gert til skiptis (DB) Snatch/Goblet squat on/off 15/15 On/off 15/15 AAB/ROW

07.12.2019

Laugardagur

EMOM 20 16 x C2B 10 x Burpees 10 x Deadlift 100/70 kg 16 x Db-O.H.S 22.5/15 kg

08.12.2019

Sunnudagur

EMOM 7 Squat snatch 1. 60% 2. 70% 3. 80% 4. 85% 5. 90% 6. 95% 7. 1 REP MAX WOD 10 umferðir 5 x Power clean 60/45 kg 6 x Deck squat 20/14 kg 5 x Push press 60/45 kg 6 x Kb-lunges 20/14 kg

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