Maandag 5 juni

Partner wod

 

Emotm for 6 min

min 1 - 15/12 cal row

min 2 - 5 strict pull ups + 10 up & down to plank

 

1 min rest

 

Emotm for 6 min

min 1 - 15/12 cal bike

min 2 - 5 strict pull ups + 10 up & down to plank

 

1 min rest

 

Emotm for 6 min

min 1 - 100 m run if possible with Jerry

min 2 - 5 strict pull ups + 10 up & down to plank

 

 
WOD Zaterdag 3 juni

In teams of 3

800 meter run

60 clean & jerks   50/80kg (alternating)

30 rope clmbs

 

400 meter run

120 kettlebell snatches 16/24kg

20 synchronized box jumps

 

200 meter run

180 wall ball   14/20lbs (ball is not allowed to touch the floor and no more then 20 reps in a row)

10 synchronized burpees

 

 
WOD Vrijdag 2 juni

Partner WOD

 

4min AMRAP

20m shuttle run

10 russian kettlebell swings   24/32kg

 

2min REST

 

4min AMRAP

30 sled pull

 
WOD Donderdag 1 juni

7 sets of

1 squat snatch + 2 overhead squats

*working up to todays heaviest*

 

KIDS/TEENS

Skill - rope climbs

WOD 1 Club Kampioenschappen 2017

8min AMRAP

200m run

15 kettlebell swings

10 burpees

 

 
WOD Woensdag 31 mei

5 sets of

8-10 kettlebell shoulder press   

 

For time

21-15-9

Thrusters   30/45kg

lateral burpees over the bar

 

 

 

 

 
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