Vrijdag 24 februari 2017

WOD “Death By” Even minutes: Power Snatch 75/50 Odd minutes: Power clean 100/70 MAX OUT Front squat

Donderdag 23 februari 2017

4 rounds for time 21 wallballs 9/6 18 pull ups 15 sumo deadlift high pulls 45/30 12 ring dips 9 burpee box jumps 24/20

Woensdag 22 februari 2017

A1: Weighted ring row 5 RM A2: Split squat 5 RM B: Weigthed ring row/ split squat 5 x 5 @ 90% C: 5 rounds for max distance Double kettlebell front rack carry Double kettlebell farmer carry

Dinsdag 21 februari 2017

Teams of two 10 minute AMRAP Max reps thrusters 45/30 Max cal row Both team members work at the same time

Maandag 20 februari 2017

“15.1a” 9 minute AMRAP 15 toes to bar 10 deadlifts 52,5/35 5 snatches 52,5/35 – straight into – “15.1b” 6 minutes to find Clean and Jerk 1 RM  

Zaterdag 18 februari 2017

Teams of 2 Take :30 turns 12 minute AMRAP 30 push ups 30 meter walking lunge straight in to a 12 minute AMRAP 30 situps 30 meter walking lunge straight in to a 12 minute AMRAP 30 kettlebell swings 24/16... Lees Meer

16 februari 2017

5 rounds 10 turkish get ups 24/16 20 goblet side step overs 24/16