HeimaWod1 (með búnað)
SPILASTOKKUR
20 mín amrap– kb/Db
Hjarta = 10, spaði = 20, Tígull = 30, Lauf = 50
Ás = Single arm Cluster
Kóngur = Single arm Thruster
Drottning = Single arm Squat Clean
Gosi = Single arm Hang Power Clean
10 = Ormar
9 = Tuck Jump / hopp með hné í bringu
8 = Mountain Climber (h+v=1)
7 = Sipp x5
6 = Single arm Push press
5 = Single arm FrontSquat (frontrack)
4 = Single arm Deadlift
3 = Single arm Hang Power Snatch
2 = Burpees over DB/Kb
HeimaWod2 (úti):
Taka gott skokk í upphitun
20 mín amrap
Hlaup (sirka einn ljósastaura bil lengd)
10 Hnébeygjur
Hlaup
10 framstig
Hlaup
10 hnébeygjuhopp
Hlaup
10 framstigshopp
⁃ teygja