WOD Zaterdag 20 mei

Partner WOD

 

25 min amrap

5 clean & jerks  50/80

alternate movement

3 rounds of

5 strict pull ups

10  kettlebell swings   16/24kg

15 air squats

alternating rounds

 

 
WOD Vrijdag 19 mei

Skill:  kipping wing on the rings and peak-a-bow swing

 

Every 2 min for 12 min (6 sets)

Front squats  x 4 @ 75% 1-rm

 

 
Donderdag 18 mei

High hang snatch 3 x 3

 

Hang snatch 3-3-2-2-1-1-1

 

KIDS/TEENS

Strength - front squat 5 x 3

Partner WOD

10min AMRAP

4 rope climbs

4 shuttle runs

14 squats

 
WOD Woensdag 17 mei

For time

 

55/40 cal row

55 hand release push ups

55 box jumps   20/24"

55 kettlebell swings   16/24kg

 

 
Dinsdag 16 mei

Every 2 min for 20min (5 sets each)

1) 5-10 strict pull ups

2) 5 deadlifts @ 70-75% 1-rm

 

 
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