WOD Zaterdag 2 september

In teams of 3

 

12 min amrap

1 legless rope climb   15ft

3 stone to shoulder   40/60kg

5 box jumps

 

2 min rust

 

Emotm for 12 min

7/10 cal bike

max burpees

Person A does min 1, person B min 2, person C min 3, person A min 4, person B min 5, etc.

 

 

 

 
WOD Vrijdag 1 september

Skill - strict handstand push-ups

 

5 sets of

10-15 sandbag squats

30m sled push   70/100kg

2-3mins rest

 

 
WOD Donderdag 31 augustus

High hang snatch   4 x 3

 

3 position snatch   4 x 2

(mid shin, knee, mid thigh)

 

Hang snatch   4 x 1

 

KIDS/TEENS

Skill -  Push press

Partner WOD (you go I go)

7min AMRAP

20m farmer carry

20m shuttle run

10 syncronised burpees

 

 
WOD Woensdag 30 augustus

For time

 

600m run

40 double-unders

20 burpee box jump overs   20/24"

10 bar muscle-ups

20 burpee box jump overs

40 double-unders

600m run

 
WOD Dinsdag 29 augustus

Weighted pull-ups   3-3-3-3-3

 

4 rounds of

8-10 deadlifts

5  box jumps 24/30"

 
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