WOD Woensdag 21 juni

5 sets of

 

2 min amrap

3 rope climbs

max cal bike

6 min rest

 
WOD Dinsdag 20 juni

Skill: Turkish get up

 

15 min to find 3-RM left and right Turkish get up

 

15 min to go as heavy as possble

100m (first left arm then right arm) overhead KB walk. Every 10 meter 1 KB thruster

 
Maandag 19 juni

Every 2 min - 30 min

min1 - 5-10 strict pull ups

min 2 - 10-20 stationary dips

min 3 - 5 sandbag squats - 45 meter walk - 5 sandbag squats

 
WOD Zaterdag 17 juni

In teams of 4

 

0 - 15 min

Floor press as much kg as possible

The total of the heaviest 1 rep from each team member

 

15-21 min

2 team members amrap wall ball (ball can't touch the floor -5 burpee penalty)

other 2 as many meter on the row  (men swap every 250 meters / women every 200 meter)

 

21-27 min

swap

 
WOD Vrijdag 16 juni

Every 2mins - 10mins (5 sets)

Back squat x 5 @70% 1 rep max

 

Partner WOD

10min AMRAP

200m run

20 burpees over partner

20 toes to bar

 
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