Actueel

19-9-14

Techniek/ strength

EMOM
Even
5 Snatches
Oneven
10 Bent over row (reverse grip)

Conditioning

16 min AMRAP
25 du/ 50 su
10 Power snatches 75/55
5 wide push ups

Core: tabata surprise

Challenge: Wallsit

Sep 19th 6:33am • No Comments

17-9-14

WOD voor vanavond:
Strength
5 rnds for max reps:
Pull ups (kipping en bands zijn toegestaan!)

Conditioning:
"Hammer"
5 ronden voor tijd:
5 Power cleans (60/40kg)
10 Front squats (60/40kg)
5 Jerks (60/40kg)

90 sec rust na elke ronde

Sep 17th 11:28am • No Comments

15-9-2014

Techniek

Ropeclimbing

WOD

5-4-3-2-1
Deadlift
Bar Facing burpee
Time cap 5:00 Transition 2:00

5-4-3-2-1
Clean and jerk
Box jumps
Time cap 5:00 Transition 2:00

5-4-3-2-1
Snatch
Toes to bar (strict)
Time cap 5:00 Transition 2:00

Core:

Plank and jump

Tot vanavond!

Sep 15th 1:05pm • No Comments

10-9-14

Strength:
5-5-5-5-5 OH stabillity Lunges
8-8-8-8-8 Body weight row

Conditioning:
Death by buddy burpee toes-to-bar

Challenge:
Wall climb and hold

Sep 10th 11:39am • No Comments

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