Sunday viewing

 
WOD Zaterdag 16 september

In teams of 3

 

On a running clock

at 0:00 - work up to a 1-rm power clean

at 12:00 - 800 m run for time

at 16:00 - 14 min amrap

6 rope climbs

6 synchronized burpees

6 kettlebell push presses   16/24kg

 

 
WOD Vrijdag 15 september

The WOD of Friday September the 15th is....a repeat....

 

The WOD of Friday September the 15th is....The Open workout of 12.4!!!

 

 
WOD Donderdag 14 september

Every 2mins - 8mins (4 sets)

2 snatch balance

 

Every 2mins - 16mins (8 sets)

1 snatch + 1 overhead squat

 

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

1 snatch + 1 overhead squat @ 60% of todays heaviest

 

KIDS/TEENS

Skill- Front squat

WOD

6 min amrap

3 fronts squats

6 box jumps

9 sit-ups

 

 

 
WOD Woensdag 13 september

Floor press   3-3-3-3-3

 

9min AMRAP

7 toes to bar

14 box jumps   20/24''

21 double-unders

 

 
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