WOD Dinsdag 28 november

Banded deadlift   5 x 5 @50-60% 1 rep max

 

For time

21-15-9

deadlift   70/100kg

lateral burpees over the bar

*in between each round 50 double-unders*

 

KIDS/TEENS

Partner WOD

7min AMRAP

5 power cleans

10 syncronised sit-ups

20 burpees over your partner

 
WOD Maandag 27 november

Partner WOD

5min AMRAP

30m farmer carry   50/80kg

1min REST

 

5min AMRAP

30m buddy carry + 10 syncronised squats

1min REST

 

5min AMRAP

5 bent over rows supine grip + 10 push-ups

 
Sunday viewing

 
WOD Zaterdag 25 november

In teams of 4

 

On a running clock

 

0-8 min

3 rep max shoulder press

 

8-12 min

run 400 meter

max synchronized burpees

 

12-16 min

rust

 

16-30 min

14 min amrap

8 sandbag over shoulder

8 chest to bar pull ups

 

Two athletes working at the same time. Alternating rounds

 
WOD Vrijdag 24 november

14min AMRAP

75 double-unders

50 wall ball   14/20lbs

25 russian kettlebell swings   24/32kg

 
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