Styrke/skill:

E2mom10

2 Push press

2 Push jerks

Wod:

A)

5RFT

8 Db-push press

16 Weighted box step ups – 1 Db

32 Double unders

@rx 22.5/15kg – sc 2×15/10kg

TC; 13min

B)

3RFQ

10s Hollow Hold

10 Atomic Situps

40s Wall sit

Styrke:

E2mom10

5-10 Strict pull ups

Wod:

Emom20

1: 15/12cal ro

2: 15/12cal ski

3: 15/12cal bike

4: Rest

Styrke:

E3mom12

5 Front squat

3 Box jumps

Wod:

Amrap15

10 Burpees

20 Box jump overs

400m Løb

A)

E90sf9m

1 Push Press

3 Push Jerks

@60-70%

B)

E2mom12

2 Power cleans

1 Push press

@70-75%

C)

E2mom10 – clean waves

1×2 Cleans @75%

1×2 Cleans @72%

1×2 Cleans @78%

1×2 Cleans @75%

1×2 Cleans @80%

D)

E90sf9m

2 Muscle snatch

2 Oh-squat

@AHAFA

Grundlovsdag

Styrke:

E3mom9

8+8 Gorilla rows

8 Kb-dødløft

Skill:

Thrusters

Wod:

21-15-9

Cal ro

Thrusters

@rx 50/35kg – sc 40/25kg

-2min rest-

15-12-9

Cal ro

1-Arm devils press

@rx 22.5/15kg – sc 15/10kg

—

TC: 18min