WOD 14-12-2013

WOD

A. Reversed Tabata
L-Sit

B. 21-15-9
21 PC 60/40
210 DU’s
15 PC 60/40
150 DU’s
9 PC 60/40
90 DU’s

For a very special day

KORPS MARINIERS
Royal Netherlands Marine Corps
Kickin’ Ass Since 1665

10 Dec. 1665 – 10 Dec. 2013
Qua Patet Orbis
-As far as the world extends-

WOD
One that honors our marines.

WOD 04-12-2013

WOD

A. L-Sit
Reversed Tabata

B. Paralette Fun

C. The Gasser!
For time:
– 1 Gasser
– 21 Burpee Box Jumps 60/50cm
– 1/2 Gasser
– 15 Burpee Box Jumps
– 1/2 Gasser
– 9 Burpee Box Jumps
– 1 Gasser

WOD 03-12-2013

WOD

A. Deadlift
3-5 (3-5) 3″

B. 5 rds for quality @ 5 RM Press
– 5 Press
– 5 Push Press
– 5 Push Jerk
90 sec rest in between rounds

WOD 29-11-2013

WOD

A. Deadlift
3-5|3-5|3″

 

B. 9 min AMRAP
– 3 Power Snatches 60 | 40 kg
– 5 OverHead Squats 60 | 40kg
– 20 Double Unders

WOD 28-11-2013

WOD

A. Push Jerk  3-5 (3-5) 3″

B. “Black Jack”, with push-ups and squats.

meaning:

20 push-ups & 1 squat = 21

19 push-ups & 2 squats = 21

18………….  & 3 ……… = 21

etc.

 

WOD 20-11-2013

WOD

A. Weighted Dips
3-5 (3-5) 3″

B. Overhead Triplet
3 rounds for time
– 15 Shoulder to Overhead 60/35kg
– 20 Alt. Overhead Lunges 60/35kg
– 25 Toes to Bar

WOD 19-11-2013

WOD

A. Snatch
5-8 (2) ’90 @80%

B. Get Up!
12 min AMRAP
– 30 Double Unders
– 10 Push Ups
– 10 Pull Ups
– 10 V-Ups