WOD Donderdag 23 november

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

2 muscle snatch

Every 2mins - 6mins (3 sets)

3 hang snatch @60-70%

Every 2mins - 6mins (3 sets)

2 hang snatch @80-85%

Every 2mins - 6mins (3 sets)

1 hang snatch @90%

 

KIDS/TEENS

Partner WOD

5 rounds for time

1 rope climb

5 kettlebell deadlifts

10 box jumps

 
WOD Woensdag 22 november

3 sets of

30sec static ring holds

5-10 strict pull-ups

2mins REST

 

3 rounds for time

400m run

21 weighted deadlift   

9 box jumps   20/24"

 
WD Dinsdag 21 november

Skill - ground to overhead

 

Open WOD 14.3

7min AMRAP ladder

3 clean & jerk

3 toes to bar

6 clean & jerk

6 toes to bar

9........

9..........

12...........................

 

KIDS/TEENS

10min AMRAP

200m run

2 rounds of

5 push-ups

10 ring rows

15 air squats

 

 

 
WOD Maandag 20 november

Every 3mins - 15mins (5 sets)

Back squat x 5

 

2 sets of

200m sandbag carry   35/55kg

200m kettlebell farmer carry   16/24kg

*must be unbroken*

 

 
Sunday viewing

 
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