Archief voor november 2022

For time 5K run or 5K row

TEAM 2 WOD For time with a partner: 200 kettlebell swings 24/32kgresting partner holds a single kettlebell in the front rack 16/24

Amrap 5 10/15 calorie row10 push-ups Rest 5:00 Amrap 5 10/15 calorie row10 push-ups

20.1 Amrap 20 4 Dumbbell thrusters 15/22.56 toes-to-bars24 double-unders

HEAVY DAY Weighted pull up & ring dip EMOM 12 Minute 1 | 5 strict weighted pull-upsMinute 2 | 5 strict weighted dips

5 rounds for time: 12 deadlifts 47.5/70kg9 hang power cleans6 push jerks

2 rounds for time 800m run50 jumping lunges

Amrap 7 7 box jumps 24/307 chest-to-bar pull-ups Pre-workout EMOM 8 5 unbroken clean and jerks or snatches

3 x Amrap 3 20 sumo deadlift high pulls 35/52.520 feet anchored weighted sit up 10/12.5Max calorie bike in the remaining time Rest 1:00 between rounds

CHAD For time 1,000 weighted box step-ups 15/20, 20inch