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WOD's

Donderdag 4 oktober 2018

WOD#1

”Snatch complex”

Snatch slow pull deadlift above the knee cap
Snatch high pull
Power snatch
Squat snatch

 

WOD#2

8 min AMRAP

Power snatch, 8hh
Strict handstand push ups, 4hh

 

 

 

 

 

 

Woensdag 3 oktober 2018

WOD#1

Gymnastic skill

Pistols

3 sets max reps

 

WOD#2

4 rondes op tijd

35/27kg Push press, 25hh
Double unders, 50hh
20/10kg Box step up, 25hh

 

Dinsdag 2 oktober 2018

WOD#1

Op gewicht

Clean and Jerk, 1RM

40 min

 

WOD#2

8 min AMRAP

Row/Bike/Ski, cal

 

 

 

 

Maandag 1 oktober 2018

WOD#1

Gymnastic skill

Ropeclimbs (Legless)

20 min

 

WOD#2

16 min AMRAP

16/12kg Snatch alternating, 16hh
Run, 400m
16/12kg Goblet squats, 16hh
16/12kg Turkish get ups, 6hh (3 per arm)

 

 

 

 

 

 

 

Zondag 30 september 2018

Hero WOD

Zaterdag 29 september 2018

Open Gym

+

Partner WOD

Vrijdag 28 september 2018

WOD#1

Op gewicht

3 – 3 – 3 – 3 – 3hh

Snatch Balance

30 min

 

WOD#2

10 min AMRAP

GHD sit ups, 21hh
22,5/15 kg Single Arm Dumbbell Push Press, 14hh alternating

 

+

Yoga

 

 

 

Donderdag 27 september 2018

WOD#1

Gymnastic skill

Handstand hold

20 min

 

WOD#2

20 min EMOM

1. Row, 150m-200m
2. Pull Ups, 12-16hh
3. Power Cleans 10-15hh @ a moderate weight
4. Barfacing Burpees 10-15hh
5. Slamball Smash 10-15hh

 

 

 

 

 

 

 

Woensdag 26 september 2018

WOD#1

“BUDDY WOD”

Op tijd

Buy in: Buddy carry, 1 round

100-80-60-40-20-10
Box jumps
Toes 2 bar
40/30 kg Shoulder to overhead

Cash out: Buddy carry, 1 round

 

Dinsdag 25 september 2018

WOD#1

Op gewicht

1 – 1 – 1 – 1 – 1hh

Back Squat

35 min

 

WOD#2

3 rondes

Back Squats, 1 min
Push ups, 1 min
Hollow rocks, 1 min

*Count as following: go for max reps per exercise and add up all rounds.
*Back Squat = 30% of 1RM