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WOD's

Woensdag 19 september 2018

WOD#1

Gymnastic skill

Handstand Push Ups (or deficit HSPU, max height)

20 min

 

WOD#2

16 min AMREP

3-3-6-6-9-9-12-12-15-15 etc.

Burpee Boxjumps
35/25 kg Front Squats

*Note where you ended !

 

Dinsdag 18 september 2018

WOD#1

“Strongman”

3 rondes

2 min: Slam Balls side to side overhead
2 min: Sandbag walk
2 min: Weigthed burpees
2 min: Walk with plates
2 min: Heavy Deadlift hold
2 min: Heavy Front Rack hold

 

 

 

 

Maandag 17 september 2018

WOD#1

Op gewicht

5 – 5 – 5 – 5 – 5hh

Sumo Deadlift Highpull

35 min

 

WOD#2

Op tijd

Airdyne or Row, 60/50kcal
40/30kg Sumo Deadlift Highpull, 80hh

Timecap = 15 min

 

 

 

 

 

 

 

Zondag 16 september 2018

Hero WOD

Zaterdag 15 september 2018

Open Gym

+

Partner WOD

Vrijdag 14 september 2018

WOD#1

Gymnastic skill

3 sets

Max Dips
Max Hold

30 min

 

WOD#2

Op tijd

Row, 50 kcal
Toes-to-bar, 50hh

Timecap = 14 min

 

+

Yoga

 

 

 

Donderdag 13 september 2018

WOD#1

“Kevin”

26 min AMRAP (with a Partner)

142,5/92,5 kg Deadlifts, 6hh, each
Bar-Facing Burpees, 9hh, synchronized
Bar Muscle-Ups, 9hh, each
142,5/92,5 kg Partner Barbell Carry, 17 m

 

 

Hero Kevin: Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

 

 

 

 

 

 

 

Woensdag 12 september 2018

WOD#1

Op gewicht

Front Squat + Split Jerk Complex

30 min

 

WOD#2

12 min EMOM

Squat Clean, 1hh + Front Squats, 3hh + Split Jerk, 1hh

@ 65% of the complex

 

 

Dinsdag 11 september 2018

WOD#1

Gymnastic skill

Ring Muscle up

25 min

 

WOD#2

Op tijd

3 rounds

Run, 200m
Double unders, 40hh
Russian kettlebell swings, 40hh
Assault bike, 200m

RX = 24/16kg.
Timecap = 18 min

 

 

 

 

Maandag 10 september 2018

WOD#1

Op gewicht

Push Press + Push Jerk complex

30 min

 

WOD#2

16 min Tabata

A: Push ups
B: Pull ups
C: V-ups/Tuck ups
D: Arch hold

 

 

 

 

 

 

 

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