Styrke:
E3mom12
10 Dødløft @70% af 5RM
Wod:
A)
Emom12
1: 10 Db-bent over row
2: 20 Db-alt. reverse lunges
3: Max ski
B) 3RFT
50 DU
20 Box jump overs
—
TC: 7min
Skill: Handstand Push Ups
Wod:
1000m ro
5 Burpee over roer
5 HSPU
750m ro
5 Burpee over roer
5 HSPU
500m ro
5 Burpee over roer
5 HSPU
250m ro
5 Burpee over roer
5 HSPU
—
TC: 22min
2&2
1600m ro YGIG
40 Wall Balls YGIG
40 BBJ YGIG
40 KB Swings YGIG
1000m løb (sammen)
30 Wall Balls YGIG
30 BBJ YGIG
30 KB Swings YGIG
600m løb (sammen)
20 Wall Balls YGIG
20 BBJ YGIG
20 KB Swings YGIG
600m løb (sammen)
30 Wall Balls YGIG
30 BBJ YGIG
30 KB Swings YGIG
1000m løb (sammen)
40 Wall Balls YGIG
40 BBJ YGIG
40 KB Swings YGIG
1600m ro YGIG
TC: 64min
Styrke/skill:
3RFQ
10s Statisk hanging hollow hold
10s Statisk hanging arch hold
*hængende i baren, fødder presser mod en kasse
Wod:
A) 6RFT
15 Rus. Kb-swings
200m løb
@rx 24/16kg – sc 20/12kg
—
TC: 12min
B) 3RFQ
15-10 Banded strict pull-ups
20 Flutter kicks
10 Atomic sit-ups
10s Hollow hold
– 2 min rest –
A)
E2mom10
3 Snatch balance
2 Oh-squat
B)
E2mom8
3 Power snatch
@65-70%
C)
E2mom12
1 Snatch high pull
2 High hang snatch
@70-73%
D)
E2mom12
5 Clean pulls
Styrke:
E3mom15
3 Backsquat AHAFA
5 Box Jumps
Teamwod – 2&2
50 S2OH
10 Synkro. db-box step overs
50 Push Ups
10 Synkro. db-box step overs
50 Power cleans
10 Synkro. db-box step overs
50 T2B
10 Synkro. db-box step overs
—
@rx 60/40kg – sc 40/25kg
TC:15min
A)
4RFT
20cal Ass. bike
10 Burpees
400m Løb
10 Burpees
20cal Ro
TC: 34min
B)
Tabata 4min
1: Banded pull aparts
2: Push Ups
