Archief voor januari 2020

6 Rounds for time 3 power clean & jerks 70/47.5kg 12/9 assault bike calories @ > 75/55 RPM cut off 11

Team 2 WOD 4 Rounds for time, with a buddy Buddy 1 does: 14 chest to bar pull ups 14 pistol squats (16/12kg goblet hold) Buddy 2 does: stone hold on chest 55/40kg Once both buddies have done the pull ups and pistols, that’s a completed round.

For time 1km row 50 toes to bar 30 overhead squats 50/35kg cut off 15

BRING A FRIEND DAY!!!

3 Rounds for time 12 double KB snatch (16/12kg per hand) 15m double KB overhead lunge walk (16/12kg per hand) 8 muscle ups cut off 12

5 Rounds for time 8 deadlifts @ 65% of 1RM 45 double unders cut off 14

30min for QUALITY!!! 8 strict ring dips with 2sec pause at the top in external rotation 8 strict handstand push up 10m handstand walk

Team 2 WOD Amrap 14 8 bar muscle ups 12 burpees 16 hang power snatches 50/35kg one works, one rests, switch whenever wants

A Clean build up to a heavy touch and go triple max 12 min B 5 Rounds for time 5 clusters (75% of A) 7 box jumps 24/20 cut off 7

For time of: 1km row 50 toes to bar 30 overhead squats 50/35kg cut off 15