Archief voor december 2018

10 sets for quality5 muscle ups10 pistols

Amrap 14min.3 snatches (50/35kg)6 alternating overhead lunges (50/35kg)9 burpees over the bar

5 Rounds for time:5 push press (60/40kg)15 deadlifts (60/40kg)45 double unders

Amrap 16min.8 ring dips4 bar muscle ups12/9 calories row

EMOM 301st min: 20 alternating DB snatches 22,5/15kg2nd min: 20 wall balls 20/143rd min: 12 toes to bar

Amrap 16 min.10m handstand walk / 30m bear crawl (hips high)12 pull ups14 russian swings (32/24kg)

4 Rounds for time:400m row100 double unders20m stone carry (55/35kg)

6 Sets for max weight:12 bench presses12 Front squats

4 Rounds for time:21 ring dip12 toes to bar

Amrap 14 min6 strict pull ups4 strict handstand push ups6 burpees