WOD Vrijdag 22 september

For time

80 double unders

80 air squats

800m run

400m run + medicine ball   14/20lbs

40 wall balls

40 double unders

 
WOD Donderdag 21 september

Death by C&J   40/60kg

 

min 1 - 1 clean

min 2 - 2 cleans

min 3 - 3 cleans

etc. untill you can't fit the totall amount in the minute.

 

KIDS/TEENS

Skill - deadlift

WOD

4 rounds for time

200m run

10 kettlebell deadlifts

5 burpee box jump overs

 
WOD Woensdag 20 september

E.M.O.T.M - 9min

min 1 - 30sec plank in rings

min 2 - 20sec chin over the bar hold

min 3 - 45sec spanish squat

 

In teams of 4

15 min AMRAP

10-15 sandbag squats   35/55kg

15/20 cal row

100m kettlebell farmer walk   24/32kg

15/20 cal bike

*rotate when everybody is finished

 
WOD Dinsdag 19 september

15min AMRAP

5 strict handstand push-ups

10 hang power clean   35/52,5kg

200m run

 

KIDS/TEENS

Skill- rope climbs

WOD

In teams of 3 

10min AMRAP

3 rope climbs

3 x 20m farmer carry

10 syncronsied burpees

 
WOD Maandag 18 september

For time

15-12-9-6-3

Deadlift   70/100kg

Strict pull ups

*In between each round 200m run*

 

 

 

 
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