WOD Woensdag 16 augustus

5min AMRAP

5 toes to bar

5 kettlebell snatches right/left   16/24kg

 

2min REST

 

5min AMRAP

10 kettlebell swings   16/24kg

10 box jumps   20/24" 

 
WOD Dinsdag 15 augustus

Every 2mins - 12mins (6 sets)

Front squat x 4 @75% 1 rep max

 

3 Rounds For max reps

30 sec - rope climbs    15ft

10 sec - transition time

30 sec - burpees

10 sec transition time

30 sec - max double unders

10 sec - transition time

 

 
WOD Maandg 14 augustus

Turkish get-ups   3 x 3

 

For time

80/100 cal assault bike

 
Sunday viewing

 
WOD Zaterdag 12 augustus

In teams of 3

 

5 Rounds For Time

5 deadlifts   50/80kg

4 hang cleans

3 front squats

2 shoulder to overhead

 

Choose a weight you can go unbroken with perfect form an wich is challenging. Everybody does 5 rounds

 

 
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