A. E3MOM’36

E3MOM’ 36
1. 400 m run
2. 500 m ski
3. 1000 m c2bike

A. Strength and Skill

Hang powerSnatch and OHS practice with PVC Pipe

B. Wod

In teams of 2/3 amrap 15

Partner A: 4-8 calories Echo Bike

Partner B: 1. Hold plank 2. Hold bottom of squat 3. Hang on the bar

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Band Pull Apart 3 x 15

15 Band Pull Apart
15 Band Pull Apart
15 Band Pull Apart

1sec. hold at peak
rest 30-60sec.

B. Intervals

4 sets of:
90sec on 90sec. off
14-20 DB-walking lunges
max cal Echo Bike in remaining time

A. Bar Dip 2 x 3

3 Bar Dip
3 Bar Dip

@ ~60% of last weeks Intensity

B1. Weighted Supinated Pull-Up 2 x 5

5 Weighted Supinated Pull-Up
5 Weighted Supinated Pull-Up

@ ~60% of last weeks Intensity

B2. Dual Dumbbell Seated press 2 x 8

8 Dual Dumbbell Seated press
8 Dual Dumbbell Seated press

@ ~60% of last weeks Intensity

C. MetCon

5 rounds of:
10/8cal Echo Bike
15 Pull ups
50 DU´s
10 HSPU

A. Long Conditioning

In Teams of 3:
36min AMRAP of (4 rounds):

Partner A

3min of Row for distance

Partner B

3min of Run for distance

Partner C

3min of:
6x15m Farmers walk
10 Down ups
Alt. Box step ups @20'' for remaining time