WOD Hemelvaartsdag

PartnerWOD

 

30 min AMRAP

40 double unders

30 wal balls   14/20lbs

20 kettlebell swings   16/24kg

10 burpees

5 strict pull ups

 

Persoon A doet 40 du's, persoon B 30 wall balls, persoon A 20 kbs, persoon B 10 burpees, persoon A 5 s-pu, persoon B 40 du's, etc.

 

 
WOD Woensdag 24 mei

Skill "skin the cat"

 

2 rounds of 

 

2 min AMRAP

20/15 cal bike/row

max T2B

2 min rest

 

 

 

 
WOD Dinsdag 23 mei

Back squat

10 reps @ 60% 1-rm

10 reps @ 60% 1-rm

8 reps @ 70% 1-rm

6 reps @ 75% 1-rm

4 reps @ 80% 1-rm

2 reps @ 90% 1-rm

max reps @ 75% 1-rm

2-3 min rest between sets

legday

 
WOD Maandag 22 mei

Push press 5-5-5-5-5

 

In a 5 min time cap

400 m run

25 box jumps

max pull ups

 

 
Sunday viewing

 
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