WOD Maandag 2 oktober

Emotm - 9 min

min 1) 45 sec Spanish squats

min 2) 30 sec L-hang

min 3) 45 sec Chinese plank

 

Every 2,5 min - 15 min (6 sets)

10 back squats @ 50/60% 1-rm

 

 
Sunday viewing

 
WOD Zaterdag 30 september

Partnerwod

 

10 Rounds For Time

5 power cleans   52,5/85kg

10 c2b pull ups

15 wall ball  14/20lbs

 

The goal is to do tng and to go unbroken for each part. Alternate after every exercise.

 

 
WOD Vrijdag 29 september

5 x 3 tempo back Squat   3.3.1.1.

 

 For time

21 Lateral burpees

21 Russian kettlebell swings   16/24kg

15 Lateral burpees

15 Goblet squats

9 Lateral burpees

9 Kettlebell thrusters

 

 
WOD Donderdag 28 september

E.M.O.T.M - 5mins

1 muscle snatch

 

Every 2mins - 10mins (5 sets)

2 lift-off + 2 snatch

 

Every 2mins - 10mins (5 sets)

1 lift-off + 1 snatch

 

KIDS/TEENS

Skill - Push press

WOD

In tems of 3

3min AMRAP

30m sled push

1min REST

3min AMRAP

30m shuttle run

 
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