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WOD's

Zaterdag 16 juni 2018

Open Gym

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Partner WOD

 

Vrijdag 15 juni 2018

WOD#1

Plyometric training

A. 3 sets van 5 broad jumps, Max distance

B. 3 sets, Jump of a box and right away jump as far as you can 1hh

C. 3 sets, Jump of a box or plates than jump on the highest surface you can 1hh

Grip training

A. Hang in there 5 sets as long as possible (pull up rig)

B. Dip hold extended 5 sets as long as possible

 

WOD#2

Partner up

Row/Bike/Run, 80cal
165/115kg Partner deadlift, 27hh
Row/Bike/Run. 60cal
165/115kg Partner deadlift, 21hh
Row/Bike/Run, 40cal
165/115kg Partner deadlift, 15hh

Donderdag 14 juni 2018

WOD#1

Op gewicht

Push press, 1RM

35 min

WOD#2

10 min AMRAP

Burpees, 10hh
Handstand push ups, 8hh
Rope climbs, 2hh

 

Woensdag 13 juni 2018

WOD#1

Gymnastics skill

Handstand push up / Free standing handstand\

20 minuten

WOD#2

5 rondes op tijd

Row/Bike 20/15cal or Run
Ring rows, 20hh
KB Deadlift. 20hh

*Timecap 30 minuten

Dinsdag 12 juni 2018

WOD#1

Op gewicht

3-3-3-3-3hh

Back squat

 

WOD#2

Tabata

Double unders

Tabata

V-ups

 

Maandag 11 juni 2018

WOD#1

Gymnastics Skill

Bar muscle up

25 min

WOD#2

18 min EMOM

min 1: Wall walks, 3-5hh
min 2: Toes to bar, 10-15hh
min 3: 20/14lbs Wall ball shots, 15-20hh

Zondag 10 juni 2018

Hero WOD

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YOGA

Zaterdag 9 juni 2018

Open Gym

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Partner WOD

 

Vrijdag 8 juni 2018

WOD#1

Op gewicht

3-3-3-3-3

Split/Push jerk

 

WOD#2

”Partner up”

4 sets per persoon. om en om

Run/Row/Bike, 250m

 

Donderdag 7 juni 2018

WOD#1

Gymnastics skill

Handstand hold

A. 3×5 Wall kick ups
B. 4×5 Handstand floaters + 10 second hold
C. Free standing handstand hold, 10 x max hold

30 min

WOD#2

Benchmark ”Mary”

20 min AMRAP

Handstand push ups, 5hh
Pistols, 10hh (alternating)
Pull ups, 15hh