Archief voor januari 2020

4 Rounds for time 15m Overhead walking lunge 22.5/15kg 12 Box step ups (22.5/15kg) 16/12 Assault bike calories >65/42 RPM cut off 15

Bench press 5-5-5-3-3-3-1-1-1 in between super sets with strict pull ups 4-4-4-4-4-4-4-4-4

A push jerk build up to a heavy (not max) single 17 min 3 min transition time to B B Amrap 9 3 push jerks (80% of A) 9 back squats (same weight as jerks) 12 toes to bar

Team 2 WOD ‘’you go i go’’ 4 rounds for time 250m + 250m row 6 rope climbs (3 each, alternating) 15 + 15 squat snatches 40/27.5kg cut off 28

Amrap 10 5 muscle ups 15 goblet squats 32/24kg 50 double unders

Diane ” but worse” 21-15-9 strict handstand push up deadlift 120/80kg cut off 18

Every minutre on the minute for 10 minutes Odd: 8 power cleans 60/40kg Even: 10 bar facing burpees

2 Rounds for time 50m suitcase carry left hand 32/24kg 10 KB snatches left arm 32/24kg 4 weighted pistol squats left leg 32/24kg 50m suitcase carry right hand 32/24kg 10 KB snatches right arm 32/24kg 4 weighted pistol squats right leg 32/24kg cut off 15

Team 2 WOD Amrap 2 box jumps 24/20inch Amrap 2 wall balls 20/14lbs Amrap 2 assault bike calories/row 2min rest

A = build up to a heavy double 18 min 3 min transition to B B = Amrap 12 5 strict presses 80% of A 12 chest to bar pull ups