Styrke/skill:

E90sf9m

2 Snatch balance

2 Oh-squat

Wod:

1000*-800*-600*-400*-200*m Ro

*5 Hang power snatch

 7 Bar facing burpees

—

@rx 60/40kg – sc 40/25kg

—

TC: 22min

Styrke:

E3mom9

6 Db-push press

8 Db-bent over row

Skill:

Knees to elbows

Wod:

Teamwod 2&2

Amrap16 – stafet

5 Shuttle runs (kort bane)

7 Burpee to target

9 K2E

Styrke:

E2mom10

5-4-3-2-1 Back squat

Wod:

Emom15 – 50/10s

1: Ro

2: Ass. bike

3: Ski

4: Double unders

5: Rest

A)

E90sf9m

1 Power snatch

3 Drop snatch

B)

E2mom12

1 Snatch – pause v. knæ

1 Snatch

1 Oh squat

@72-78%

C)

E30sf6m

1 Snatch

D)

E90sf6m

3 Snatch highpulls

Skill:

Pistol squats

Wod:

5RFT

400m Løb/450m Ro

15 Push ups

20 Alt. pistol squats

15 Kb-swings

—

TC: 28min

Styrke/skill:

E2mom10

3 Clusters

Skill:

Pull ups

Wod:

A)

“Fran”

21-15-9

Thrusters

Pull ups

—

@rx 42,5/30kg – sc 20/15kg

TC: 10min

B)

“Annie”

50-40-30-20-10

Double unders 

Sit ups

—

TC: 10min