WOD Woensdag 12 juli

Banded dealifts   5 x 5 @ maximum 70% 1 rep max

 

In teams of 3 complete

3 rounds for time

3x100m sled sprint   10/20kg

 

 
WOD Dinsdag 11 juli

4 sets of

5-10 strict toes to bar

30 seconds superman hold

 

Tabatta 

russian kettlebell swings   16/24kg

box jumps

 
WOD Maandag 10 juli

For time

400m run

21 thrusters   30/40kg

21 lateral burpees over the bar

400m run

15 thrusters   35/50kg

15 lateral burpees over the bar

400m run

9 thrusters   40/60kg

9 lateral burpees over the bar

 

 
Sunday viewing

 
 
Zaterdag 8 juli

Partner WOD

10 rounds For time

10 toes to bar

20 wall ball   14/20kg

30 double unders

Person 1 does 10 t2b, person 2 does 20 wall ball, person 1 does 30 double unders (1 round done), person 2 does 10 t2b, person 1 does 20 wall ball, person 2 does 30 double unders (2 rounds done)...

etc.

 
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