WOD woensdag 19 december

"HELEN"

 

3rnds for time:

400 meter run

21 kettlebell swings 24 kg

12 pull up's

 

 
WOD dinsdag 18 december

Front squat 1 rm

For time:

5 rope climbs 15ft

10 front squat 50% 1 rm

4 rope climbs

10 front squats

3 rope climbs

10 front squats

2 rope climbs

10 front squats

1 rope climb

10 front squat

Games2012 RichFroning RopeClimb

 
WOD maandag 17 december

Push press 3-3-3-3-3

 

buy in 25 pull up's

30 double unders

10 wall ball 14 lb

20 double unders

20 wall ball

10 double unders

30 wall ball

Girl-Wallball-Shot

 
WOD zaterdag 15 december 2012

For time:

60 double unders

50 overhead walking lunges 20/10

40 sit up's

30 box jumps 24"/20"

20 push press 40/30

10 burpees

20 push press

30 box jumps

40 sit up's

50 overhead walking lunges

60 double unders

 
WOD Donderdag 13 december 2012

Deadlift 3 x 5 dan,

For time 21, 15, 9

Wall ball
Broad jumps

 
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