theopen17.5

WOD 20-07-2018

WOD

A. Mobility & Movement Standards WOD

B. BuddyWOD – You Go, I Go:
 For time:
– 100 Power Cleans 40/30kg
– 100 Shoulder to Overhead 40/30kg
– 100 Thrusters 40/30kg

Note: Bar can’t rest on the floor, you’ve to hand it over to your buddy.
If the bar drops on the floor, both you’ve to perform 10 synchronized burpees!

MU

WOD 19-07-2018

WOD

A. Hollow Body Rocks
3|’60|’60

B. WallClimbers
3|4|’60

C. 20 Min. EMOM of:
– Odd Min.: 1 (Legless) Rope Climb
– Even Min.: Handstand Walk for distance

amber

WOD 18-07-2018

WOD

A. Mobility & Movement Standards WOD

B. CompTrain Benchmark – “Van Damme”
For time:
– 30 Snatches 60/40kg
– 10 Ring Muscle Ups
– 30 Clean & Jerks 60/40kg
– 10 Ring Muscle Ups
– 30 Thrusters 60/40kg
– 10 Ring Muscle Ups

voyeurs

WOD 17-07-2018

WOD

A. BuddyWOD – You Go, I Go:
6 Rounds of 200 Mtr Sandbag Carry

B. BuddyWOD – You Go, I Go:
20 Min. EMOM of:
Odd Min.: Bud1
– 20 Sec.: Sled Drag anyhow for ME Mtr
– 10 Sec.: Change movement
– 20 Sec.: Ski-Erg for ME Kcal
– 10 Sec.: Help set up your buddy
Even Min.: Bud2
– 20 Sec.: Sled Drag anyhow for ME Mtr
– 10 Sec.: Change
– 20 Sec.: Ski-Erg for ME Kcal
– 10 Sec.: Help set up your buddy

pullups

WOD 16-07-2018

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “Maggie”
5 Rounds of:
– 20 Handstand Push Ups
– 40 Pull Ups
– 60 Pistol Squats (Alt.)

Rest

WOD 15-07-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

Sjaak

WOD 14-07-2018

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “Josie”
Buy in: 1600 Mtr Run
3 Rounds of:
– 30 Burpees
– 4 Power Cleans 70/45kg
– 6 Front Squats 70/45kg
Buy out: 1600 Mtr Run

Wallballs

WOD 13-07-2018

WOD

A. Descending ladder of
*10*9*8*7*6*5*4*3*2*1*:

– Medball Slams 20/14lbs
– * 30 Mtr Overhead Medball Walking Lunges 

B. 20 Min. AMRAP of:
– 5 Chest to Bar Pull Ups
– 10 Wallball Shots 20/14lbs
– 15 Kettlebell Swings (Rus) 24/16kg

DJ

WOD 12-07-2018

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!
Work with spotters!!

B. For time:
– 2 Km Row
– 1600 Mtr Run
– 2 Km Row

eleiko

WOD 11-07-2018

WOD

A. Clean & Jerk Practice @70%

B. BuddyWOD – You Go, I Go:
10 Rounds of:
– Odd Min.: Bud1 50 sec ME Kcal Ski-Erg (Bud2 rest), 10 sec change 
– Even Min.: Bud2 50 sec ME Kcal Ski-Erg (Bud1 rest), 10 sec change