WOD Dinsdag 12 september

Skill - free standing handstand

 

For time

30 sandbag clean & jerks   35/55kg

 

KIDS/TEENS

Skill- Push press

WOD

5 Rounds For Time

100 m run

7 box clean burpees

 
WOD Maandag 11 september

30sec max  strict chin-ups

30sec REST

30sec strict ring dips

30sec REST

30sec hollow hold

30sec REST

repeat this for 45sec each movement

 

Front Squat 

Build up todays heavy 3 rep and repeat for 3 more sets   4 x 3

 

 
Sunday viewing

 
WOD Zaterdag 9 september

In teams of 3

 

150 cal bike/row

150 c2b pull ups

800 m run

150 cleans   40/60kg

150 cal row/bike

 
WOD Vrijdag 8 september

Partner WOD

 

4min AMRAP

400m run

max wall ball   14/20lbs

 

2mins REST

 

4min AMRAP

400m run

max burpees over partner

 

2mins REST

 

4min AMRAP

400m run

max double-unders

 
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