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WOD's

Woensdag 5 september 2018

WOD#1

Gymnastic skill

Pull up (kip/butterfly)

20 minuten

 

WOD#2

“Fran”

21-15-9

Pull ups
43/30kg Thrusters

 

WOD#3

Accessory

 

 

Dinsdag 4 september 2018

WOD#1

Op gewicht

A: Lunges, 10 m (max weight building to 10 steps in 3 attempts)

B: Frontrack box step ups (establish your 10 rm per leg in 3 sets)

 

WOD#2

20 min EMOM

1: Burpee slam ball smash, 12-15hh
2: Rope climbs, 2-4hh
3: Box jumps, 10-15hh
4: Tuck ups, 20-30hh

 

 

 

 

Maandag 3 september 2018

WOD#1

Gymnastic skill

Hanging L sit hold  (4x max hold)

 

WOD#2

“Maaike’s B-day WOD”

29 min AMRAP

Run, 400m
Kettlebel swings, 29hh
Kettlebel goblet squats, 29hh
Toes 2 bar, 29hh
Push-ups, 29hh
Pistols, 29hh
Run, 400 m

RX = 24/20 kg

 

 

 

 

 

 

 

Zondag 2 september 2018

Hero WOD

Zaterdag 1 september 2018

Clubkampioenschappen

Vrijdag 31 augustus 2018

WOD#1

Skill training

Double under/Triple under

15 min

 

WOD#2

“Falkel”

25 min AMRAP

Handstand push ups, 8hh
30″/24″ Box jumps, 8hh
(Legless) Rope climb, 1hh

+

Yoga

 

 

 

Donderdag 30 augustus 2018

WOD#1

Op gewicht

5 – 5 – 5 – 5 – 5hh

Snatch balance

30 min

 

WOD#2

12 min AMRAP

Power snatch, 4hh,
Overhead squats, 4hh
Burpees over the bar, 4hh
(50% of your overhead squat)

 

 

 

Woensdag 29 augustus 2018

WOD#1

Gymnastic skill

Handstand hold

20 minuten

 

WOD#2

18 min EMOM

Wall walks, 4-6hh
Shuttle sprints, 1hh
Russian twist, 20-30hh

 

 

Dinsdag 28 augustus 2018

WOD#1

Op gewicht

3 – 3 – 3 – 3 – 3hh

Shoulder press

40 min

 

WOD#2

8 min AMRAP

20/15kg Shoulder press, 20hh
Heavy kb deadlifts, 20hh

 

 

 

 

Maandag 27 augustus 2018

WOD#1

Op tijd

5 rounds

850m/750m Row
Knees to elbow, 20hh
Unbroken air squats, 90/75hh
(if you fail to go unbroken > do 10 burpees).