WOD 20-12-2014

WOD

A. Technique
Atlas Stone
Stone 2 Shoulder

B. For time
Run 1,6 km
21-15-9
– Deadlift 100/80kg
– Knees 2 Elbow
Run 1,6 km

HERO WOD 19-12-2014

Dutch Hero

“Mark Weijdt”

Today we will honor Sergeant Mark Weijdt.
He was killed on his mission in Afganistan in 2008.

The WOD:
5 rounds for time:
– 19 chest to bar pull ups
– 12 box jumps 72/60 inch
– 8 squats clean 75/45kg

Our thoughts are with his Family, friends and colleagues…

WOD 18-12-2014

WOD

A. Snatch Progressions

B. Bench Press
@Body Weight
3x Max Effort 3″
!Work only with spotters!

WOD 17-12-2014

WOD

A. Back Squat
3-5|3-5|3″ kg

B. Pull ups
3-5|5-8|2″

C. “Michael”
3 Rounds for time
– 800m Run
– 50 Back Extensions
– 50 Situps (butterfly)

WOD 16-12-2014

WOD

A. Technique
Muscle Ups
25 min strictness!

B. 10 min AMRAP
with EMOM 3 Deadlifts  120/100kg
– 5 Ring dips
– 10 Chinnings (strict)

WOD 15-12-2014

WOD

A. Technique
Clean progressions

B. 12 min AMRAP
with EMOM 2 Squat Cleans 60/40kg , also to start!
– 2 Thrusters 60/40kg
– 3 Back Squats
– 4 Burpees
– 5 Boxjumps

WOD 15-12-2014

HANDS OFF OUR GIRLS
Today we will do a special WOD for all women that suffer in war zones.

Hands Off Our Girls is a Campaign to put a stop on sexual violence against women in War zones.

We will collect as much money as possible to support this campaign.
Are you in???

Today
WOD for charity at 10.00.
JOIN!
(all other WODs are cancelled today)

December 24
Marathon event inspired by Coach Martijn.
He will row a Marathon to raise money.
Will you join him???
You can! Even if it’s just for 500m!

Let’s join together and show what our great community is capable of!
3.. 2.. 1.. GO!!!
“Hands Off Our Girls” takes place 18-24 December in Haarlem, Netherlands on the Grote Market sponsored by 3FM Radio. It will feature a Glass House with DJs Coen Swijnenberg, Giel Beelen and Paul Rabbering living in the house for 6 days, broadcasting nonstop to raise donations and awareness.

WOD 13-12-2014

WOD

A. Back Squat
3-5|5-8|2″

B. “Montoya” 
8 Min AMRAP
– 10 Rope Climbs
– Max Reps HSPU