WOD Woensdag 13 december

5 rounds for time

10 hang power cleans   35/50kg

20 wall-ball   14/20lbs

 
WOD Dinsdag 12 december

Wide-grip supinated strict chin-ups   5 x 5

 

12min AMRAP

200m run

21 kettlebell swings   16/24kg

15 toes to bar

9 burpees

 

KIDS/TEENS

In teams of 3

3min AMRAP

15m sled pull

1min REST

3min AMRAP

30m shuttle run + 5 syncronised push-ups

1min REST

3min AMRAP

10 box jumps + 5 burpees syncronised

 
WOD Maandag 11 december

Single-leg deadlift with kettlebell   4 x 8R/8L

 

In a 5min time-cap

20/30cal bike

max dumbell thrusters   10/15kg

 
Sunday viewing

A bit extra motivation for today, TURN UP THE VOLUME!!!!!!!

 

 
WOD Zaterdag 9 december

In teams of 2

 

For time

20 strict handstand push ups

40 deadlifts   70/100kg

80 cal row/bike

100 chest to bar pull ups

80 cal bike/row

40 deadlifts

20 strict handstand push ups

 
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