Vrijdag 31 maart 2017

5 rounds 2:00 row for distance 2:00 rest between rounds Rest 5 minutes, then 5 rounds 1:00 row for distance 2:00 rest between rounds  

Vrijdag 24 maart 2017

8 minute AMRAP 4 bar facing burpees 8 front squats 75/50 4 bar facing burpees 8 chest to bar pull ups

Donderdag 23 maart 2017

For time 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 60/40 50-45-40-35-30-25-20-15-10-5 Double under

Woensdag 22 maart 2017

A: Overhead squat 3 RM B: 5 rounds for time 3 overhead squats @ 80% 1 legless rope climb + 1 rope climb

Dinsdag 21 maart 2017

“Whitten” 5 rounds for time 22 kettlebell swings 32/24 22 box jumps 24/20 400 meter run 22 burpees 22 wallballs 9/6  

Maandag 20 maart 2017

“Under Siege” For time 500-400-300-200-100 Meter row 25-20-15-10-5 Power snatch 45/30 Rest 1 minute after each round