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barmu

WOD 22-10-2017

WOD

A. Bench Press Stripping @ 5RM
With your 5RM, make 5 reps, drop 20-30% in kg, 
make another 5-8 reps…until the bar is empty…then perform 20 reps!

B. 13 Min. AMRAP of:
– 3 Bar Muscle Ups
– 6 Overhead Lunges (L+R=1 Rep)
– 9 Kcal Row

maarten_tosca

WOD 21-10-2017

WOD

A. Handstand Practice
(Handstand Walk, Cartwheel, Bail Out, etc)

B. 9-15-21-15-9 of:
– Thrusters 42,5/30kg
– Bar Facing Burpees

liftofLoes

WOD 20-10-2017

WOD

A. Snatch Practice
(Advanced athletes will have 6 min. to find their best Snatch)

B. BuddyWOD – You Go, I Go:
6-10 Sets of 500 Mtr Row!

Note: We’ll write every 500 Mtr time on the whiteboard!
You’re done, if there will be decline of 15%!

kb

WOD 19-10-2017

WOD

A. Front Squat – Cluster Set with 5RM
3|5×2|’20|3″
1-0-1-0

B. 30 Muscle Ups for time!

Or: 2 (Strict) Pull Ups, 1 (Ring) Dip (= 1 Muscle Up)

Time Cap: 25 Min.

judgeing

WOD 18-10-2017

WOD

A. Deadlift
5|3|2″

B. For time:
– 400 Mtr Sandbag Run (Green)
– 40 Power Cleans 50/35kg
– 400 Mtr Sandbag Run 
– 30 Power Cleans 
– 400 Mtr Sandbag Run 
– 20 Power Cleans 
– 400 Mtr Sandbag Run 
– 10 Power Cleans 
– 400 Mtr Sandbag Run 
– 10 Squat Cleans 50/35kg
– 400 Mtr Run (Without Sandbag)

BTD'16_PIXRX

WOD 17-10-2017

WOD

A. Clean & Jerk Practice
(Advanced athletes will have 6 min. to find their best C&J)

B. HeroWOD – “Loredo”
6 Rounds of:
– 24 Airsquats
– 24 Push Ups
– 24 Walking Lunges
– 400 Mtr Run

Timecap: 30 Min.

together

WOD 16-10-2017

WOD

A. 7 Sets of the following Clean complex:
– 2 Hang Squat Cleans
– 1 Power Clean
(Work from the Jerk Blocks)

B. Benchmark – “C2B Jackie”
– 1Km Row
– 50 Thrusters 20/15kg
– 30 Chest to Bar Pull Ups

sjaak

WOD 15-10-2017

WOD

A. Gymnastics Tumbling!

B. Parallel Bars L-Sit Practice

C. Benchmark – “Annie”
50-40-30-20-10 of:
– Double Unders
– Abmat Sit Ups

Note: Bring your speed rope!

waldo

WOD 14-10-2017

WOD

A. KB Turkish Get Up
3|7 (L+R)|2″

B. KB Windmill
3|7 (L+R)|2″

C. Team Series – “Event 17.4”
For time:
– 100 Kcal Row
– 100 Toes to Bar

Note: Switch as needed!

loadup

WOD 13-10-2017

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “Andy”
For time:
– 25 Thrusters 50/35kg
– 50 Box Jumps 60/50cm
– 75 Deadlifts 50/35kg
– 2.4Km
– 75 Deadlifts
– 50 Box Jumps
– 25 Thrusters