Archief voor november 2019

For reps of: In 10min 1200m run rest of time burpees In 8 min 800m run rest of time burpees In 6 min 400m run rest of time burpees In 4 min 200m run rest of burpees

A) Build up to a heavy clean with perfect technique 15 min B) Amrap 15 5 bar muscle ups 5 cleans @ 70% of A

Amrap 20 40 wall balls 20/14lbs 40 sit ups 10 muscle ups

2RFT 30 deadlifts 50/35kg 20 power cleans 50/35kg 15 push jerks 50/35kg 1 round = 20/16 calories assault bike1 round = 28/22 calories row

4 RFT 22 kettlebell swings 28/20kg 50 double unders 12 box step ups 24/20 28/20kg 50 double unders cut off 19

In 15 minutes: 800m run 50 pistol squats 50 chest to bar pull ups 400m run 30 pistol squats 30 chest to bar pull ups max distance row whatever time is left.

21-15-9 burpee box jump overs 24/20inch toes to bar handstand push ups

For time: 30 power snatches @ 30/22.5kg 30 snatches @ 50/30kg

Amrap 20 75 air squats 35 wall balls 25 push presses @ 35/22.5kg

Team 2 WOD Buy in: 150/130/110 assault bike calories 5 Rounds of: 40 push ups 6 rope climbs (Rx+ = legless) Cash out: 150/130/110 assault bike calories