WOD Vrijdag 8 december

E.M.O.T.M - 21mins (7 sets)

Min 1 - 100m run

Min 2 - 8 burpee box jump overs   20/24"

Min 3 - 16 kettlebell swings   16/24kg

 
WOD Donderdag 7 december

3 sets of

2 clean pulls + 3 power cleans

3 sets of

2 clean pulls + 2 power cleans

3 sets of 

1 clean pull + 1 power clean

 

Power Clean   1-1-1-1-1

 

KIDS/TEENS

In teams of 3 

4min AMRAP

30m sled push

1min REST

4min AMRAP

30m kettlebell farmer carry

1min REST

4min AMRAP

30m shuttle sprint

 
WOD Woensdag 6 december

Skill - bar muscle-up

 

For time

9 bar muscle-ups

18 thrusters   35/50kg

200m run

7 bar muscle-ups

14 thrusters

200m run

5 bar muscle-ups

10 thrusters

200m run

 
WOD Dinsdag 5 december

Tempo Back Squat   5 x 3 (4.2.1.1)

 

8 min amrap

10 overhead walking lunges right hand   15/22,5kg

10 sit-ups

10 overhead walking lunges left hand

10 sit-ups

 

 

KIDS/TEENS

For time

15/20cal row

20 burpees

20 kettlebell swings

20 sit-ups

20 box jumps

 

 
WOD Maandag 4 december

Single arm dumbell shoulder press   5 x 5 

 

In a 5min time-cap

500m row

max rope climbs   15ft

 
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