Workouts

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

score = reps per movement, per ronde
21 Aug WOD
"DT"

Five rounds for time of:
12 Deadlift @70/47,5
9 Hang power clean @70/47,5
6 Push jerk @70/47,5

Cut off: 10 min
20 Aug WOD
40 min AMRAP:
In teams of 3 together
200m sandbag carry light
3x handstand practise (I go, U go, U go)
400m run
19 Aug WOD
Deadlift 1-1-1-1-1-1-1
18 Aug WOD
E2MOM 30 min:
1-7 power snatch + OHS + snatch balance
8-15 squat snatch + OHS + snatch balance
18 Aug Oly
Run 5 K

Cut off: 30 min

Get it!
17 Aug WOD
E2MOM 30 min:
1-7 power clean + front squat + push jerk
8-15 squat clean + front squat + split jerk
17 Aug Oly
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings @16/12
50 Walking Lunge
50 Knees to elbows
50 Push press @20/15kg
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Cut off: 25 min
16 Aug WOD
Lift
Front squat 5-5-5-5-5

Pump
3 sets, with DB, unbroken
10 jumping squats
10 lunge steps
16 Aug Arnold
3 - 5 rondes:

60m bear crawl sled drag AHAP
15/10 cal Echo
15 Aug WOD
30 Muscle-ups for time

Cut off: 7 min
14 Aug WOD
Hang power clean 1-1-1-1-1-1-1
13 Aug WOD
"Nancy"

5 rounds for time of:
400 meter run
15 Overhead squat @43/30kg

Cut off: 15 min
12 Aug WOD
40 min AMRAP:
In teams of 4
P1 DU practise
P2 rest
P3 2x max set strict toes to bar.
1 min rust tussen de sets = timer
P4 row
11 Aug WOD
E2MOM 30 min:
1-5 Clean pull + high hang clean
1610 Clean pull + hang clean
11-15 Clean pull + clean
11 Aug Oly
Thruster 1-1-1-1-1-1-1 reps
10 Aug WOD
E2MOM 30 min:
1-5 Snatch pull + high hang snatch
6-10 Snatch pull + hang snatch
11-15 Snatch pull + snatch
10 Aug Oly
Five rounds for time of:
30 GHD sit-ups
25 Back extensions

Cut off: 11 min
09 Aug WOD
Lift
Bench press 5-5-5-5-5

Pump
3 sets
20 lying triceps extensions with plate
50 banded bench press (= elastiek onder bench bankje door)
max reps banded push ups (elastiek dubbel rond om ellebogen)
09 Aug Arnold
Ten rounds for time of:
3 Weighted Pull-ups @20/14kg
5 Strict Pull-ups
7 Kipping Pull-up

Cut off: 25 min
08 Aug WOD
400m SB carry AHAP

In een team
5 rounds p.p. For time:
V: 5 cal, M: 10 cal
Echo bike
07 Aug WOD
Four rounds for time of:
Run 400 meters
50 Squats

Cut off: 14 min
06 Aug WOD
"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings @32/24kg
05 Aug WOD
21-18-15-12-9-6-3 rep rounds of:
Front squat @84/57kg
GHD Sit-up

Cut off: 18 min

GHD --> straight leg sit up
04 Aug WOD
EMOM 20 min:
1-10 hang power snatch
11-20 power snatch

EMOM 5 min
BB cycling @ 50% PS
04 Aug Oly
40 min AMRAP:
In teams of 4 together
400m SB carry light- with 3 sandbags
2x 5 strict PU
03 Aug WOD
EMOM 20 min:
1-10 hang power clean
11-20 power clean

EMOM 5 min
BB cycling @ 50% PC
03 Aug Oly
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
02 Aug WOD
Lift
deadlift 5-5-5-5-5

Pump
3 sets
12x KB front rack bulgarian split squat (12L/12R)
50 banded seated hamstring curl
02 Aug Arnold
"Badger"

Complete three rounds for time of:
30 Squat clean @43/30kg
30 Pull-ups
Run 800 meters

Cut off: 32 min
01 Aug WOD
"Randy"
For time:
75 Power snatches @35/25kg

Cut off: 7 min
31 Jul WOD
HS overhead yoke carry 15m

3 rounds AFAP:
30m rope pull
30m sled push
30 Jul WOD
Run 10 K

Cut off: 50 min
29 Jul WOD
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

70kg/47.5kg
time cap = 24mins
28 Jul WOD
30min E2MOM
Round 1-5
(2x) squat clean + push press

Rounds 6-10
(2x) squat clean + push jerk

Rounds 11-15
(2x) squat clean + split jerk
28 Jul Oly
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat.
On even-numbered rest intervals, hold with the load overhead.

30kg/20kg

3 max-duration L-sits from the floor.
27 Jul WOD
30min E2MOM
Round 1-5
(2x) squat snatch + snatch grip push press

Rounds 6-10
(2x) squat snatch + snatch balance

Rounds 11-15
(2x) squat snatch
27 Jul Oly
40min AMRAP
Teams of 4

P1- 500m Row (timer)
P2- slow controlled mountain climber
P3- One arm KB farmers carry inside @ 16/12kg
P4- rest
26 Jul WOD
LIFT
6 rounds
Superset
10 shoulder press
10 plate front raise


Pumo
Tabata banded kneelling AB crunch
26 Jul Arnold
For time:
21 KB/DB floor presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 KB/DB floor presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 KB/DB floor presses
9 strict L chest-to-bar pull-ups
Run 800 m

DB= (2x) 35/22.5kg
KB= (2x) 32/20kg
time cap = 22min
25 Jul WOD
3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

70kg/47.5kg
time cap= 15mins
24 Jul WOD
Partner WOD
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Time cap 16mins
23 Jul WOD
3-5 rounds
30m Sled drag backward AHAP
15/10 cal echo bike AFAP
22 Jul WOD

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