WOD Woensdag 8 november

Skill - kipping pull-ups

 

7 rounds for time

5 touch n go power cleans   50/80kg

10 chest to bar pull-ups

15 box jumps   20/24"

 

 

 
WOD Dinsdag 7 november

Every 3min - 15min (5 sets)

Back squat x 7 

 

5min AMRAP

20 double-unders

15 sit-ups

10 squats

 

KIDS/TEENS

Skill - front squat   5 x 3 

WOD

5min AMRAP

10 situps

10 squats

10 tuck jumps

 
WOD Maandag 6 november

3 sets of

30sec shoulder taps

3 sets of

60sec handstand hold

 

In a 12min time-cap

400m run

5 rounds of

10 dumbell push press R+L  15/17.5kg

10 burpees

400m run

 
Sunday viewing

 
WOD Zaterdag 4 november

Partner WOD

 

3 Rounds For Time

400 m run

30 clean & Jerks   35/52,5kg

400 m run

50 pull ups

 

 

 
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