WOD Maandag 21 augustus

Handstand - handstand push ups

 

In teams of 3 complete

6min AMRAP

30 meter sled push   45/70kg

5 burpees

 

1 min REST

 

6min AMRAP

13 m sandbag walk

5 sandbag squats

 
Sunday viewing

 
WOD Zaterdag 19 augustus

Team "Murph"

For time

1600m run

100 pull-ups

200 push-ups

300 squats

1600m run

 

OR

"Smurf"

1600m run

75 pull-ups

125 push-ups

200 squats

 
WOD Vrijdag 18 augustus

5 sets of

30 sec chin over the bar hold

30 sec superman hold

30 sec plank

 

Partner WOD

10min AMRAP (you go I go)

3 sandbag clean & press + 13m overhead sandbag carry   35/55kg

 
WOD Donderdag 17 augustus

High hang clean   5 x 3

 

Squat Clean

2 x 3

2 x 2

4 x 1

*working up to max 85% 1 rep max squat clean*

 

KIDS/TEENS

Skill - pull-ups

WOD 

6min AMRAP

10 kettlebell swings

10 box jumps

10 burpees

 
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