Sunday viewing

 
WOD Zaterdag 2 december

Partner wod

 

6 min amrap

2 rope climbs   15ft

10 burpees

 

1 min rest

 

6 min amrap

6 toes to bar

12 kb alternating reverse lunges   16/24kg

 

1 min rest

 

6 min amrap

30 sec bike

 

*alternate rounds

 
WOD Vrijdag 1 december

4 sets of

5 seated dumbell shoulder press

5-10 strict chin-ups

2mins REST 

 

5 rounds for time

20 alternate dumbell snatches   15/22.5kg

10 box jump overs   20/24"

 

 
WOD Donderdag 30 november

High hang squat clean   3 x 3

 

Squat Clean   3-3-2-2-1-1-1

*working up to todays heaviest*

 

KIDS/TEENS

2 rounds for time

20 box jumps

15 kettlebell swings

10 bumper ground to overhead

 

 

 
WOD Woensdag 29 november

Skill - kipping pull-ups

 

7min AMRAP ladder

3 thrusters   30/45kg

3 chest to bar pull-ups

6 thruster

6 chest to bar pull-ups

9.....

9.....

12, 15, 18..................

 
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