Archief voor oktober 2019

21-15-9-15-21 hang power snatch 35/22.5kg pull ups

5 Rounds for time 10 handstand push ups 20 pistols Rx+ = 16/12kg 200m burden run 20/15 plate

Team 2 WOD Amrap 20 6 rope climbs (Rx+ = legless) 30 kettlebell swings 32/24kg 30/25/20 calories assault bike

5 Rounds for time 12 toes to bar 10 box jump overs 24/20inch 8 overhead squats 50/35kg

5 Rounds for time 5 muscle ups 10 hang power snatches 45/30kg

Amrap 16 10m handstand walk 5 pull ups 20 deadlifts 80/50kg

Amrap 16 6 bar muscle ups 14 dumbbell snatch 22.5/15kg 10 weighted box step ups 22.5/15kg

For time and load Clean and jerk 10-1 Start at 50/35kg (Rx) Add weight every round

For time 10 burpees 25 push ups 10 burpees 25 push ups 50 lunges 10 burpees 25 push ups 50 lunges 75 double unders 10 burpees 25 push ups 50 lunges 75 double unders 100 thrusters 20/15kg

Team 3 WOD 5/4/3 km row 300 wall balls 20/14/10lbs 2km run (together)