Archief voor juli 2019

For time Advanced: 21-15-9 handstand push ups 15-9-3 muscle ups OR beginner: 21-15-9 double kettlebell push press 15-9-3 strict pull ups

Amrap 20 5 chest to bar pull ups 10 pistol squats 15 push ups 1 clean @ 90% 1RM

Amrap 18 12 hang power snatches 40/27.5kg 12 overhead squats 40/27.5kg 12 toes to bar

4 Rounds for time 600m row or 1200m assault bike 20 dumbbell snatches 22.5/15kg 20 burpees

Team 2 WOD Amrap 17 10 bar muscle ups 20 stone to shoulders 55/43kg 30 box jumps 30/24inch One works, one rests.

5 Rounds for time 6 bar muscle ups 12 power snatches 40/27.5kg

´´ JT “ 21-15-9 handstand push ups ring dips push ups

Amrap 18 12 kettlebell swings 32/24kg 35 double unders 1,2,3,4,5….burpees

Team 2 WOD Amrap 15 ladder, pull ups power cleans * toes to bar push press * * start with 5 reps of each, then add 5 reps every round. one buddy rests, one works.

Amrap 18 30 overhead plate walk steps 20/15kg 20/16 calories row or 14/12 calories assault bike 400 burden run 20/15kg