Zaterdag 7 oktober

Partner WOD

 

For time

8 rounds 

8 strict chin ups

16 double kettlebell push press   16/24kg

32 double unders

Buy out: 400 meter kettlebell farmer carry (no running!)

 

8 rounds: person1 - 8 chin ups / person 2 - 16 kb pp / person 1 - 32 du's / person 2 - 8 cin ups etc.

 

 
WOD Vrijdag 6 oktober

E.M.O.T.M - 8min

5 max broad jumps

4 sandbag over shoulder (alternating shoulder)

 

2min REST

 

Every 2 min - 8 min (4 sets)

7 bent over rows, supinated grip

 
WOD Donderdag 5 oktober

2 sets of 

3 power clean + 3 front squats + 3 split jerks

 

2 sets of

2 power cleans + 2 front squats + 2 split jerks

 

3 sets of

1 power cean + 1 front squat + 1 split jerk

 

KIDS/TEENS

Skill - Kettlebell swing

WOD

5 rounds for time

10 box jump overs

15 kettlebell swings

200m run

 
WOD Woensdag 4 oktober

Skill: bar muscle ups

 

For time

21 alternating KB snatch   16/24kg

14 box jumps   20/24"

7 bar muscle ups

21 alt kb snatch

14 box jumps

14 chest to bar muscle ups

21 alt kb snatch

14 box jumps

21 pull ups

 

 
WOD Dinsdag 3 oktober

3min AMRAP

20/30 cal bike 

max burpees

 

3min REST

 

3min AMRAP

20/30 cal row

max burpees

 

3min REST

 

3min AMRAP

400 m sprint

max burpees

 

KIDS/TEENS

Skill - Power Clean

Partner WOD (you go I go)

8min AMRAP

3 power cleans

6 burpees over the barbell

9 squats

 

 

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