WOD Vrijdag 11 augustus

Emotm - 9 min (3 sets)

1) 5-10 strict pull ups

2) 10-20 box dips

3) 30 sec hollow hold

 

5 sets of

Back squats x 5 reps temp 4.2.1.1

 
WOD Donderdag 10 augustus

3 sets of 

Split balance x 4 reps

 

20 minutes to work up to todays heavy split jerk

 

3 sets of

Split jerk x 3 reps at todays heaviest split jerk

--------------------------------------------------------

PARTNER WOD:

3 Rounds For time

3 rope climbs

6 push ups

9 kettlebell deadlift

12 box jumps

 

Persoon 1 doet 3 rope climbs, persoon 2 doet 3 rope climbs, persoon 1 doet 6 push ups, persoon 2 doet 6 push ups, etc.

 

 

 

 

 
WOD Woensdag 9 augustus

3 sets of

20 sec side plank right side

20 sec side plank left side

20 sec hollow hold

20 sec superman

Rest as needed between exercises

 

It's tabatta time!! 8 sets of 20 sec work and 10 sec rest :) aftyer that you have 60 sec to move on to the next exercise.

Tabata - burpees

rest 60 sec

Tabata - wall ball

rest 60 sec

Tabata - double unders

rest 60 sec

Tabata - kettlebell swings   24/32kg

 

 
WOD Dinsdag 8 augustus

5 stes of

Floor press x3

 

4 sets of

400 meter sprint

rest 3 min

 
WOD Maandag 7 augustus

"Frantasty"

 

Partner WOD

For time

30-24-18

Thrusters   30/42,5kg

Pull ups

 

24-18-12

Thrusters   35/52,5kg

Chest to bar pull ups

 

18-12-6

Thrusters   42,5/60kg

Bar muscle ups

 

Pull ups can be scaled to jumping pull ups

C2b and b-mu can be scaled to pull ups, jumping c2b or jumping pull ups

 

 
<< Start < Vorige 1 2 3 4 5 6 7 8 9 10 Volgende > Einde >>