Skill:
Pistol Squat
WOD:
Amrap25
16 alt. pistol squats
8 Kb-Dødløft
400m ski
@rx 2×24/16kg – sc 2×20/12kg
Styrke:
E3mom15
5-10 Strict Pull Ups
10-V-ups
15 Banded pull aparts
WOD:
4RFT
21/18cal ass. bike
15 t2b
—
TC: 12min
Styrke:
E2mom10
5 Front Squat @70% af 1RM
WOD:
20*-15*-10*-5
Db-planke rows
Db-push ups
Db-hammer curls
Db-bent over rows
Db-upright rows
*1min rest mellem runder
@rx 2×15/10kg – sc 2×10/7.5kg
—
TC: 14min
A)
E2mom10
5 Sotts press
3 box jumps
B)
E2mom12
2 Clean – pause v. knæ
1 Clean – pause catch
@65-70%
C)
E90sf9m
1 Clean
2 Jerk – pause i catch
@70-75%
D)
E3mom12
5 Snatch pull fra deficit – kontrolleret exc.
@75%
Skill:
Hang Power Snatch
WOD:
6RFT
5 Hang power snatch
10 Burpee box jump overs
500m Ro
@rx 60/40kg – sc 40/25kg
TC: 25min
Styrke:
E3mom12
12 Seated db-press
12 Banded lat pull downs
10 Hanging leg raises
WOD:
10-9-8-7-6-5-4-3-2-1
Db-man makers
Shuttle runs (2×7.5m)
@rx 2×15/10kg – sc 2×10/7.5kg
—
TC: 18min
