WOD Maandag 20 november

Every 3mins - 15mins (5 sets)

Back squat x 5

 

2 sets of

200m sandbag carry   35/55kg

200m kettlebell farmer carry   16/24kg

*must be unbroken*

 

 
Sunday viewing

 
WOD Zaterdag 18 november

Partner WOD

 

18 min AMRAP

5 strict pull ups

10 box jumps   16/24"

15 db snatches  15/22,5 kg

 

Person 1 - 5 s-pull ups / person 2- 10 box jumps / person 1 - 15 db snatches / Person 2 - 5 s- pull ups / person 1 - 10 box jumps / person 2 - 15 db snatches / etc.

 

 
WOD Vrijdag 17 november

Sumo deadlift   5 x 3

 

In a 5min time-cap

500m row

max wall-ball   14/20lbs

 
WOD Donderdag 16 november

3 sets of

2 power clean + 2 split jerks

3 sets of

2 power cleans + 1 split jerk

4 sets of

1 power clean + 1 split jerk 

*working up to todays heaviest*

 

KIDS/TEENS

In teams of 3

4min AMRAP

20m sled push + 5 burpees

1min REST

4min AMRAP

20m shuttle run + 10 squats

 

 
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