WOD Donderdag 7 september

Emotm - 16 min

2 lift offs with 2 sec pause at the knee

1 clean pulll

1 power clean

Building up in weight for the 8 sets.

 

Every 2 min for 8 min

3 clean pulls

 

KIDS/TEENS

Skill- pull-ups

 

Partner WOD

10 min amrap (5 each)

10 ring rows

10 medicine ball squat throws

10 sit-ups

 

 
WOD Woensdag 6 september

Skill - strict handstand push-ups

 

For time

10-1

deadlift   70/100kg

strict handstand push-ups

 
WOD Dinsdag 5 september

Every 2mins - 10mins (5 sets)

Back squat + 3 seconds pauze x 2

 

For time

21-15-9

Kettlebell swing   24/32kg

Toes 2 bar

 

KIDS/TEENS

Skill - power clean

WOD

For time

200m run

20 box jumps

20 burpees

200m run

15 box jumps

15 burpees

200m run

10 box jumps

10 burpees

 

 
WOD Maandag 4 september

4 sets of

single arm push press   5 R/5 L

chin ups   5-10 reps

rest 2-3 min

 

For time

200 m sled sprint   10/20kg

daarna niet voor tijd 400 m jog

 
Sunday viewing

 
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