Archief voor november 2021

A Snatch heavy single build up to a heavy single. B Amrap 9 6 power snatches @ 50% of A 6 burpees over the bar

”Helen” 3 rounds for time of: 400m run 21 kettlebell swings 24/16 12 pull-ups

6 Rounds for reps of: 45sec shoulder to overhead 30/20 rest 15sec 45sec calories ski erg/ row rest 45sec

6 Rounds for time of: 5 bar muscle ups 10 deadlifts 90/65

Amrap 16 6 front squats 92.5/65 6 deficit handstand push-ups

5 Rounds for time of: 3 legless rope climbs 9 power cleans 100/70

4 Round for reps 2min max calories row rest 30sec 1min max overhead squats 42.5/30 rest 30sec

Amrap 20 20 alternating DB shoulder press 2 x 15/10 20 alternating renegade rows 2 x 15/10 20 calories assault bike or 27 calories row

For Time of: 10 muscle-ups 100 air squats 10 muscle-ups 100/75 calorie row

Team 2 WOD 3 rounds for reps of: 2min synchronized thrusters 42.5/30 rest 30sec 2min synchronized power snatches 42.4/30 rest 30sec 2min synchronized box jump overs 24/20inch rest 30sec