Workouts of the Week 25-11 t/m 01-12
Maandag 25-11
| 30min Amrap: |
| 3 Thrusters 50/35 |
| 3 Lateral burpees |
| 300m Rennen |
| +3 iedere ronde… |
Dinsdag 26-11
| WOD A
Shoulder press |
| EMOM 2 reps |
| *start op 20/15 en werk met 5/2,5kg op naar |
| je max van de dag |
| WOD B
Voor tijd: |
| 50 Russian kettlebell swings |
| 40 Kettlebell push presses (5L-5R) |
| 30 Russian kettlebell swings |
| 20 Kettlebell push presses (5L-5R) |
| 10 Russian Ketlebell swings |
| *24/16 |
| Cap: 12min |
Woensdag 27-11
| WOD A
Flight simulator’ |
| 5-10-15-20-25-30-35-40-45-50 & terug naar 5 |
| Unbroken double unders |
| Cap: 20min |
| WOD B
10min Amrap: |
| 15 Strict sit ups |
| 15 Deadlifts 40/30 |
Donderdag 28-11
| ‘Push pull” |
| Voor tijd: |
| 10-9-8-7-6-5-4-3-2-1 |
| Strict pull ups |
| 1-2-3-4-5-6-7-8-9-10 |
| Push ups |
| Cap: 20min |
Vrijdag 29-11
| WOD A
Vind in 20min je Max: |
| 1 Power clean |
| + |
| 1 Hang squat clean |
| WOD B
10min Amrap in teams van 2: |
| 100 Knee raises |
| 100 Air squats |
| Max Box jump overs 24″/20″ |
Zaterdag 30-11
| 24min Amrap in team van 2: |
| I go, you go.. |
| 3 Dumbbell hang clean & jerks L |
| 2 Devil’s presses L |
| 3 Dumbbell hang clean & jerks R |
| 2 Devil’s presses R |
| 6min Amrap: |
| 5m Burpee broadjump 1 om 1 |
Zondag 01-12
| 20min Amrap: |
| 200m Wall ball run |
| 30 Wall balls 9/6 |
| 60 Double unders |
