Archief voor september 2019

4 Rounds for time 14 dumbbell box step ups 22.5/15 20 dumbbell snatches 22.5/15 200m run with dumbbell 22/15

12min ascending ladder 3,6,9,12… clusters 50/35kg toes to bar

Team 2 WOD Amrap 17 12+12 ring dips 12+12 overhead lunge walk steps 20/15kg 12+12 deadlifts 85/50kg

5 Rounds for time 30 wall balls 20/14lbs 10 stone to shoulders 55/40kg 300/200m row or 500/350m assault bike

Open 14.1 Amrap 10 30 double unders 15 power snatches 35/25kg

Amrap15 14 kettlebell snatches (16/12kg) – Rx+ = double kettlebell snatch 15m double kettlebell front rack lunge walk (16/12kg per hand) 15/12 calories bike

21-18-15-12 burpees thrusters 35/22.5kg pull ups

EMOM25 1st: 2-3 legless rope climbs 2nd: 15 push ups / 10 handstand push ups 3rd: 15 box jumps 24/20inch 4th: 10 front squats 50/35kg 5th: rest

EMOM24 1st: 12 power snatches 35/20kg 2nd: 200m sprint 3rd: 6 bar muscle ups

Team 2 WOD Amrap 20 4 handstand push ups 7 toes to bar 11 power cleans 42.5/30kg