Styrke:

3RFQ

10 Hanging leg raises

10 Heavy rus. kb-swings

Skill:

KB-push press + push jerk

Wod:

6 Kb-push press

6 Kb-push jerk

20m Overhead-carry

-1min rest-

5 Kb-push press

5 Kb-push jerk

20m Overhead-carry

-1min rest-

4 Kb-push press

4 Kb-push jerk

20m Overhead-carry

-1min rest-

3 Kb-push press

3  Kb-push jerk

20m Overhead-carry

-1min rest-

2 Kb-push press

2 Kb-push jerk

20m Overhead-carry

—

@rx 2×24/16kg – sc 2×16/12kg

TC: 10min

Styrke/Skill:

E3mom12

5 Front squat – 2s pause i bund

Wod:

Amrap18

18 Wall balls

16/13cal Ass. bike

14 Burpees

Styrke:

E2mom10

10-8-6-4-2 Dødløft

Skill:

Hang power clean

Wod:

E2mom15

10 Hang power cleans

10 Box jumps

—

@rx 50/35kg – sc 40/25kg

A)

E2mom8

1 Slow pull snatch

3 Tempo oh-squat

B)

E90sf15m

1 Snatch

1 Hang Snatch

C)

E90sf12

2 Front squat

@80%

D)

Emom6 30/30

1: Situps

2: Wall sit

Skill:

Handstand push ups

Wod:

A)

8RFT

200m Ski

8 HSPU

—

TC: 15min

B)

Emom8 – 40/20s

1: Ab-mat situps

2: Planke

3: Russian twists

Skill:

Chest to bar

Wod:

Teamwod – 2&2

Amrap25

40 C2B

400m løb sammen

30 Burpee to target

400m løb sammen

40 Dødløft

—

@rx 100/70kg – sc 70/50kg