Archief voor november 2019

5 Rounds for time 8 bar muscle up 20 dumbbell snatches 22.5/15kg

Team 2 WOD 5000/4500/4000kg power cleans 100 strict handstand push ups

A Back squat build up to a heavy but not max single B EMOM10 3 back squats @ 70% of A + 5 strict pull up

Every 2min for 20min 20 walking lunges 24/16kg goblet hold 15 hollow rocks 10 banded push ups red/blue/green

4 Rounds for time 20 burpees 30 wall balls 20/14lbs 2 rounds 400m Row/ 2 rounds abike = 1000m 

Amrap 15 5 muscle ups  10/7 Kcal assault bike  15 Deadlifts 80/50kg

For time: 3 Rounds of: 15 chest to bar pull ups 15 thrusters 50/35kg rest 2min 2 Rounds of: 10 chest to bar pull ups 10 thrusters 60/40kg

Amrap 18 15 hang power snatches 35/22.5kg 13 toes to bars 8 strict dips

For time: Buy in: 800m run 5 Rounds of: 13 clusters 55/37.5kg 40 double unders Buy out: 800m run

5 Rounds for time 3 legless rope climb 20 pistol squats 20 DB snatches 22.5/15kg rest 90sec