WOD Vrijdag 7 juli

In teams of 3

 

6 rounds of

1 min max cal on bike/row while partner does sandbag carry and other partner has rest. Everyone does 3 sets on the bike and 3 sets on the rower

10 sec transition time

 

 
WOD Donderdag 6 juli

Every 2 min - 6 min

3 hang power cleans

 

Every 2 min - 6 min

2 hang power cleans

 

Every 2 min - 6 min

1 hang power clean

 

Emotm - 10 min

2 hang power cleans @ 80% of todays 1-rm

 

KIDS/TEENS

Tabatta sit-ups/burpees

5min AMRAP

20m kettlebell suitcase carry rechts

5 push-ups

20m kettlebell suitcase carry links

10 squats

 

 
WOD Woensdag 5 juli

Back squat - build up to a heavy 5 rep and repeat this for another 3 sets (4 sets of 5 heavy reps in total)

 

For time

21-15-9

Overhead walking lunges   10/20kg

Burpee on the plate

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Dinsdag 4 juli

In teams of 4 complete

 

20 min AMRAP

200 meter run

20 box jumps

20 pull ups

20 russian kettlebell swings    24/32kg

 

*move on to the next exercise when everybody is finished*

 

 
WOD Maandag 3 juli

Handstand

 

Push jerk   3-3-2-2-1-1-1

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