WOD Zaterdag 22 juli

In teams of 2

 

5 Rounds For Time

40 wall balls   14/20 lbs

30 kettlebell snatches   16/24kg

20 burpee box jumps overs   14/20lbs

 
WOD Vrijdag 21 juli

In teams of 4 complete

 

8min AMRAP

30m farmer carry   50/80kg

 

1min REST 

 

8min AMRAP

max cal bike (switch every 30seconds)

 
WOD Donderdag 20 juli

1 rep max snatch

 

E.M.O.T.M - 10mins

1 snatch @ 70% 1 rep max of todays snatch

 

KIDS/TEENS

Skill - pull-ups

WOD 

In teams of 3 

6mins AMRAP

30m sled push

 

 
WOD Woensdag 19 juli

Skill - nose to wall handstand  

3 x 30-60seconds

 

"Jackie"

For time

1000m row

50 thrusters   15/20kg

30 pull-ups

 
WOD Dinsdag 18 juli

Kettlebell shoulder press   5 x 5

 

For time

30-20-10

russian kettlebell swings   24/32kg

burpees

 

 
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