Æfing dagsins

A. Alt EMOM x 9 min ;AHAFA
A1. 5-6/5-6 Half Kneeling Press
A2. 10-12/10-12 Single arm Row @same weight as in Press
A3. ca. 10-15/10-15 sec Cross Diagonal Plank Hold
B. E90s x 8 sets (12 min)
5 TNG Power Clean @ca. 50% 1RM Clean + 5 Shoulder to overhead + 5 Front Squat + 20-30 Lateral Jumps over bar
A. AMRAP 8 min @your best technical effort
30/20 Cal Row
10/10 Single arm KB Shoulder to overhead @medium weight
ca. 20 sec Hollow hold
B. AMRAP 8 min @your best technical effort
30/20 Cal AirBike
20 Alt DB Snatch @medium weight
20 Russian Twist @same weight as in snatch
C. AMRAP 8 min @your best technical effort
100 Run in Place Jump rope
10/10 Single arm Thrusters @medium weight
20 Back extensions


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Æfingin á morgun er:

A. "Filthy Fifty" -ish
For Time
50 Box Jumps 60/50cm
50 Bent over barbell row @barbell only
50 Kettlebell Swings 16/12kg
50 Forward Lunges
50 Toe touches
50 Push Presses @barbell only
50 Back Extensions
50 AirBall 9/6kg
50 Burpees
50 Double-Unders / 100 Single-unders
*Time Cap: 25 min
A. Tabata - 20 sec ON : 10 sec OFF x 8
*rest 1 min between
A1. Clean & Jerk L/R
A2. AirBike
A3. Sit-up Get-up L/R
A4. Row
A5. Alt Curtsy Squat vs. Alt Cossack Squat
A6. Jump Rope (anyhow)
A7. Goblet Squat vs. American Swings

Skrá mig á æfingu:WodifyWodify