WOD Maandag 17 juli

Tempo Back Squat

5 x 3 (3.2.1.1)

 

3 rounds NOT for time

10 strict toes to bar

10 strict chin-ups

30 seconds superman hold

 

*LET OP*

Volgende week maandag 24 juli begin de zomerrooster voor drie weeken tot zaterdag 12 augustus

 

 

 

 

 
Sunday viewing

 
WOD Zaterdag 15 juli

In teams of 3

 

15 min AMRAP

1 rope climb

3 clusters   45/70kg

5 burpee box jumps over   20/24"

 

5  min rest

 

15 min AMRAP

10 toes 2 bar

15 kettlebell swings   16/24kg

 

Alternate rounds. Goal is to move as fast as possible through rounds

 

 
WOD Vrijdag 14 juli

5min AMRAP

5 sandbag squats + 13m carry

 

2min REST

 

5min AMRAP

5 strict chin-ups

10 push-ups

 
WOD Donderdag 13 juli

Snatch balance   5 x 2

 

Every 2mins- 12mins

2 snatches + 2 second hold at catch position

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Kids/Teens

 

3 sets of

1 hang power clean + 3 Front squats

 

3 Rounds For max reps

30 sec - air squats

30 sec - rest

30 sec -burpees

30 sec - rest

30 sec - ring rows

30 sec - rest

 

 
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