Styrke/skill:

E2mom10

1 Clean pull

1 Hang squat clean

2 Push jerks

Wod:
A)

21 Dødløft

15 Hang power cleans

9 Front squats

@rx 60/40kg – sc 40/25kg

-2 min rest-

15 Dødløft

12 Hang power cleans

9 Front squats

@rx 80/55kg – sc 50/35kg

—

TC: 12min

B)

3RFQ

10 Banded face pulls

5-10 Ring dips

Skill:

Handstand push ups

Wod:
A)

E3mom12

Min. 0-2:

10 HSPU

Max reps burpees

Min. 2-3:

Rest

B)

Amrap14

12 Renegade rows

25 Lateral jumps over db

Wod:
2RFT

1000m ro

25 Alt. db hang clean & jerk

400m løb

25 Alt. devils press

1500m ass. bike

—

@rx 22.5/15kg – sc 15/10kg

TC: 30min

A)

E90sf9m

1 Clean pull

2 Low hang clean

B)

Clean fra blokke u. knæ

6×3

@80%

C)

E3mom12

2 Snatch balance

1 Oh-squat

@AHAFA

Styrke/skill:

Emom8

1 Snatch

1 Oh-squat

Wod:

A)

10RFT

2 Snatch

2 Oh-squat

5 Bar facing burpees

—

@rx 60/40kg – sc 40/25kg

TC: 13min

B)

RFQ

5-7 strict pull ups/weighted

10 push ups/weighted

Styrke:

E3mom9

10 Back squats

Skill:

Pistol squats

Wod:

27-21-15

Pistol squats

Ab-mat situps

-2min rest-

9-12-15

Pistol squats

V-ups

—

TC: 14min