WOD Maandag 18 december

Skill - kipping pull-ups

 

Dumbell "Fran"

For time

21-15-9

dumbell thruster   15/22.5kg

pull-ups

 

 
Sunday viewing

 
WOD Zaterdag 16 december

In teams of 4

 

4 Rounds For Time

400 meter run

12 rope climbs*

12 synchronized burpees

* One person climbs the rope while one person hold the barbell  70/100kg in standing position (neutral grip) and another person holds a barbell 50/80kg in front rack position. You are only aloud to climb when the two barbells are lifted from the floor.

 

 

 

 

 

 

 

 

 
WOD Vrijdag 15 december

In teams of 4 complete

 

3 rounds of

20 sandbag squats

100m sled sprint

 

3 rounds of

dumbell bench press x 15

bent over row x 5

 

 
WOD Donderdag 14 december

Snatch Balance   5 x 3

 

Squat Snatch

3 x 3 

3 x 2

5 x 1 

*working up to 80% 1 rep mx squat snatch*

 

KIDS/TEENS

4 rounds for time

200m run

15 kettlebell swings

10 kettlebell front squats

 
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