WOD Vrijdag 3 november

Skill - skin the cat

 

Partner WOD (you go I go per round)

12min AMRAP

5 sandbag squats   35/55kg

3 sandbag clean&press + 15m overhead walk

 

 
WOD Donderdag 2 november

3 sets of

2 power snatch + 1 squat snatch with a 3 second pauze at catch position

 

3 sets of

1 power snatch + 1 squat snatch with a 3 second pauze at catch position

 

4 sets of

1 squat snatch with a 3 second pauze at catch position

*working between 70-80% 1RM squat snatch*

 

KIDS/TEENS

Skill - hollowhold/superman hold

Partner WOD

10min AMRAP

10 medicine ball sit-ups

5/5 push-ups

200m run + medicine ball (switch at 100m)

 

 
WOD Woensdag 1 november

Banded deadlfts   

5 x 5 @50-60% 1RM

 

"Durpee"

5 rounds for time

5 deadlift   90/125kg

10 lateral burpees over the bar

 

 
WOD Dinsdag 31 oktober

4 sets of

5-10 supine ring rows

5 strict dumbell press R/L

2mins REST

 

10min AMRAP

10 hand release push-ups

15 box jumps   20/24"

200m run

 

KIDS/TEENS

Skill - kettlebell deadlift

6min AMRAP

6 kettlebell swings

20m suitcase carry R

20m suitcase carry L

6 burpees

 
WOD Maandag 30 oktober

4min AMRAP

20 russian kettlebell swings   24/32kg

10 burpees

 

2mins REST

 

4min AMRAP

20 double-unders

10 goblet squats

 

2mins REST

 

4min AMRAP

20 sit-ups

10 alternating back lunges

*same kettlebell for all exercises*

 
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