WOD Donderdag 12 oktober

5 sets of

3 position snatch + 1 snatch

(2 sec pauze under knee, knee, mid-thigh)

 

3 sets of

2 second pauze at knee + 2 snatches

 

3 sets of

2 second pauze at knee + 1 snatch

 

KIDS/TEENS

Skill - rope climbs

In teams of 3 complete 5 rounds of

3 rope climbs

6 shuttle runs

9 syncronised burpees

 
WOD Woensdag 11 oktober

E.M.O.T.M - 16mins (8 sets of each)

min 1 - 5 sumo deadlifts

min 2 - 5 strict chin-ups

 

Everyone complete a 400m kettlebell farmer carry

 
WOD Dinsdag 10 oktober

In teams of complete 

3 rounds of

15-20 sandbag squats   35/55kg

30m sled push 

 

After everyone must complete a

400m sandbag carry

 

KIDS/TEENS

Front squat   5 x 3

6min AMRAP

5 goblet squats

5 burpee box jump overs

100m run

 

 
Maandag 8 oktober

In a 4min time-cap come as far as possible

200m run

60 double-unders

30 kettlebell swings   16/24kg

15 toes to bar

10 burpee box jump overs   20/24"

15 toes to bar

30 kettlebell swings

60 double-unders

200m run

2mins REST

In a 6min time-cap come as far as possible

2mins REST

For time......

 
Sunday viewing

 
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