WOD

14 mei 2018

Lynne

5 rounds for max reps of:
Body-weight benchpress
Pull-ups

13 mei 2018

15 min Amrap

15 m Handstand walk
30 m Lunges

12 mei 2018

40 min Amrap:

P1 800 m run
P2 Pike Push-up hold just above ground
P3 Hang

11 mei 2018

For time:

30-20-10
Dumbell thrusters
Toes2bar

10 min Cut-off

6 mei 2018

2 rounds for max reps of:

2 min shoulder presses 60/42,5 kg
1 min rust
2 min front squats 100/65 kg
1 min rust
2 min Deadlifts 143/98 kg
1 min rust

5 mei 2018

400 m sandbag carry

HS Zercher carry

30 m bear crawl afap
15/12 cal row

4 mei 2018

"Max"

5 rounds for time:

200m run
20 KBS 24/16 kg
20 Box Jumps 24/20" 

No cut-off

3 mei 2018

Power Snatch 3-3-3-3-3
Snatch Balance 2-2-2-2-2
Squat snatch 1-1-1-1-1

2 mei 2018

Tama

For time:

800m single arm farmers carry 20/15 kg
31 T2B
31 push-ups
31 Front squats 42,5/30 kg
400m single arm farmers carry 42,5/30 kg
31 T2B
31 push-ups
31 Hang power cleans 60.42,5 kg
200m single arm farmers carry 60.42,5 kg

28 min cut-off

1 mei 2018

40 min Amrap

P1 1000m row
P2 Ring support
P3 Hollow body

30 april 2018

For time:

100 Wall-ball shots 30/20 lbs

7 min cut-off

29 april 2018

Hang Power Snatch

3-3-3-3-3

28 april 2018

Push & Pull Prep Session

Deadlift 1 RM

Benchpress 1 RM

27 april 2018

KONINGSDAG WOD

26 april 2018

4 rounds for time:

15 Box jumps 36"/30"
400m run

12 min cut-off

25 april 2018

7 min Amrap

15 cal row
15 push-ups

24 april 2018

Hansen

5 rounds for time:
30 KBS 32/24 kg
30 Burpees
30 GHD sit-ups

25 min cut-off

23 april 2018

40 min Amrap

P1 Speed steps
P2 Plank lean on Parallette
P3 400 m sandbag carry (light to moderate weight)

22 april 2018

For time:

15-12-9-6-3
Dumbell hang clean and jerk 22.5/15kg
Weighted pull-ups

12 min cut-off

21 april 2018

4 rounds each for time:

1 mile run

Schaal opties:
4x 1200m run
3x 1200m run

20 april 2018

Bench press
5-5-5-5-5

19 april 2018

400 m sandbag carry

15 m HS Farmers Carry

3 rounds each AFAP
30 m sled drag backwards (empty to light)
15/12 cal AB (max 30 sec)

18 april 2018

For max reps:

Tabata chest to bar
1 min rust
Tabata sit-ups
1 min rust
Tabata seated shoulder presses 35/25 kg
1 min rust
Tabata hip extensions
1 min rust
Tabata Jumping Back squats 35/25 kg

17 april 2018

Clean and jerk 
3-3-3-3-3

16 april 2018

For time

I go, you go:

250 m row
500 m row
1000 m row
500 m row
250 m row

25 min cut-off

15 april 2018

40 min Amrap

P1 800 m run
P2 Handstand Hold
P3 Hang from pull-up bar + L-sit

14 april 2018

5 rounds for time:

400 m run
15 thrusters 42,5/30 kg

15 min cut-off

13 april 2018

Back squat 
1-1-1-1-1-1-1

12 april 2018

3 rounds for time:

50 GHD sit-ups
25 Strict HSPU

18 min cut-off

11 april 2018

1. 400m sandbag carry

2. HS Yoke Carry

3. 3 rounds each AFAP
30 m sled push
200 m sprint

10 April 2018

For time:

10 Muscle-ups
25 Thrusters 35/25 kg
1000 m Row
25 Thrusters 35/25 kg
10 Muscle-ups

10 min Cut-off

9 April 2018

Double Helen

3 rounds for time:

800 m Run
42 KBS 24/16 kg
24 Pull-ups

22 min cut-off

8 April 2018

7 min Amrap:

10 SDHP 60/43 kg
10 Push presses

7 April 2018

3-5 Rounds

  • 12m Zercher carry AHAP
  • 30m Sled push 

Rest as needed

6 April 2018

For time:

2000 m row
100 wallball shots 20/14 lbs
20 Muscle-ups

20 min cut-off

5 April 2018

10 rounds for time:

1 Power Snatch 84/55 kg
3 OHS 84/55 kg

8 min cut-off

Word fitter en haal meer uit je leven!