Archief voor augustus 2020

Amrap 12 15 power snatches @ 30/20 45 double unders

Amrap 20 15 push ups 12 box jumps @ 24/20 9 pull ups (any style)

Every 4min for 20min 500/400m row 15-20 Handstand push ups (any style)

EMOM16 1st: 15-20 KB swings @ 32/24 2nd: 10-14 toes to bar / L ups 3rd: 40-60 double unders 4th: rest

A Build up to a heavy single max time 15 B 4 Rounds for time 15 Ground to overhead 40-50% of A 200m sprint cut off 12

Team 2 WOD Amrap 16 20 pull ups/ring rows 30 thrusters @ 40/27 40 hang power snatches @ 40/27

Ring dip 4 sets x 8-12 Ring row 4 sets x 12-15 Ring AB roll out 4 sets x 10-14 Pistol squat 4 sets x 10-15

Amrap 20 30 burpees 15 deadlifts @ 100/65

For time 42-30-18 calories row or bike 29-21-13 21-15-9 power jerks @ 50/35 cut off 13

4 Rounds for time 400m run 18 pull ups (any style) cut off 12