WOD Dinsdag 17 oktober

For time

400m run

21 kettlebell walking lunges   24/32kg

21 kettlebell swings

50 double-unders

400m run

15 kettlebell walking lunges

15 kettlebell swings

50 double-unders

400m run

9 kettlebell walking lunges

9 kettlebell swings

50 double-unders

 

KIDS/TEENS

Skill - kettlebell deadlift

WOD

7min AMRAP

7 kettlebell deadlifts

7 lateral burpees over the kettlebell

200m run

 
WOD Maandag 16 oktober

E.M.O.T.M - 9mins (3 sets)

min 1 - 20sec chin over the bar hold

min 2 - 20 sec shoulder taps

min 3 - 20sec hollow rocks

 

7 sets of

1 push press + 2 push jerks 

*working up to todays heaviest for the complex*

 
Sunday viewing

 
WOD Zaterdag 14 oktober

FB IMG 1507800352259

 

 
WOD Vrijdag 13 oktober

Skill - handstand push-ups

 

10min AMRAP
6 strict handstand push-ups
9 power cleans   35/50kg
12 lateral burpees over the bar
 
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