WOD Zaterdag 19 augustus

Team "Murph"

For time

1600m run

100 pull-ups

200 push-ups

300 squats

1600m run

 

OR

"Smurf"

1600m run

75 pull-ups

125 push-ups

200 squats

 
WOD Vrijdag 18 augustus

5 sets of

30 sec chin over the bar hold

30 sec superman hold

30 sec plank

 

Partner WOD

10min AMRAP (you go I go)

3 sandbag clean & press + 13m overhead sandbag carry   35/55kg

 
WOD Donderdag 17 augustus

High hang clean   5 x 3

 

Squat Clean

2 x 3

2 x 2

4 x 1

*working up to max 85% 1 rep max squat clean*

 

KIDS/TEENS

Skill - pull-ups

WOD 

6min AMRAP

10 kettlebell swings

10 box jumps

10 burpees

 
WOD Woensdag 16 augustus

5min AMRAP

5 toes to bar

5 kettlebell snatches right/left   16/24kg

 

2min REST

 

5min AMRAP

10 kettlebell swings   16/24kg

10 box jumps   20/24" 

 
WOD Dinsdag 15 augustus

Every 2mins - 12mins (6 sets)

Front squat x 4 @75% 1 rep max

 

3 Rounds For max reps

30 sec - rope climbs    15ft

10 sec - transition time

30 sec - burpees

10 sec transition time

30 sec - max double unders

10 sec - transition time

 

 
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