Pre WOD:

A, Back Squat 5 set*5 rep
75% of 1 RM or 2-3 Rep in Reserve

B, Gymnastics
EMOM 12 min:
1, X CTB Pull Ups
2, X Double Unders
3, X Strict Handstand Push Up

X= Your lowest score of any round.


ErkeEngel Mikael:
Amrap 12 min:
2 Bear Complexes, 50/35 kg
11 Box Jumps, 24/20 in
12 Lateral Burpees

Rest 5 min
ErkeEngel Gabriel:
Amrap 12 min
15 Row Calories
10 Toes-to-bars
18 Wall Balls, 9/6 kg

This is a workout and Fundraiser for the Organization ErkeEngler founded by the father from Lørenskog that tragically lost his kids Mikael & Gabriel last year. The organization aims to contribute to increased well being for kids in the whole country, starting around Lørenskog.

Read all about the organization:

Make a donation:
VIPPS #617731

For both amraps partner can split the work however they want. Aiming for as many reps as possible

Post WOD:

3 rounds for quality of:
12/12 Single Leg Kettlebell Leg Extensions
20/20 Banded Hamstring Curls