Archief voor november 2018

Team 2 WOD Row 6km* * buddy 1 rows * buddy 2 does max reps wall balls 20/14 switch whenever they like every wall ball done deducts 1sec from their time

In 2min: 250m row SPRINT Remaining time AMRAP overhead squats (45/30kg) Rest 1min Repeat 6 times

14min AMRAP: 12 Power cleans 8 Push press 10 Box jumps (24/20”) Rx = 50/35kg

Every 30sec for 10min: 1) 3 Ring muscle ups 2) 6 Double KB thrusters (20/12kg per hand)

20min EMOM: Odd: 10 Power snatches (35/20kg) Even: 10 Alternating pistol squats (Rx+ = 12/8kg)

10 rounds for time: 12/9 calories asssault bike 20m Atlas stone carry 55/43/35/27/20

AMRAP18 5 deadlifts 110/77.5 15 kettlebell swings 24/16 25 air squats