naamloos-14

WOD 08-07-2014

WOD

A. Tech:
Rope climb
incl. safety & scaling

B. Mobility
Front Rack position, dept squat

Warm up in FS 7 min time

C. “Wyk”
5 rounds for time:
– 5 Front Squats 102,5/70kg
– 5 15-foot rope climbs (3x for us, we climb higher)
– Run 400 meters with a 20/15 kg plate

naamloos-5

WOD 07-07-2014

WOD

A. Tech
Handstand Progressions

 

B. Strength
Handstand Push up*
3-5|3-5|3″
3-0-1-0

* Go as deep as you can or scale down to;
3 x Max hold 3″

 

C. For Time*;
– 100m walking Lunges
– 800m run
– 100 Squats

*15 min Time Cap

WOD 04-07-2014

Buddy-WOD Friday!

Coaches Jarno and Martijn will come up with another great WOD for you to do in couples.
You don’t need a buddy in advance, the coaches will team you up!
Prepare for some fun!!!

WOD 03-07-2014

WOD

A. Tech
Movement standards

B. For time:
– 50 Deadlifts, 50/35kg
– 50 Walking lunges
– 40 Back squats, 50/35kg
– 40 Toes-to-bars
– 30 Power cleans, 50/35kg
– 30 Burpee box jumps, 24 inch
– 20 Thrusters, 50/35kg
– 20 Triple-unders

WOD 02-07-2014

WOD

A. Tech
KB Snatch

B. 12 minutes of:
– 1 minute of double-unders
– 1 minute of Kb snatches 20/24kg
– 2 minutes of double-unders
– 2 minutes of Kb snatches
– 3 minutes of double-unders
– 3 minutes of Kb snatches

Advanced athletes can use a 22,5kg dumbbell.

WOD 01-07-2014

WOD

A. Practise
10 min L-sit

B. “Cindy XXX”
20 AMRAP of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

WOD 28-06-2014

WOD

A. Overhead squat
3-5|3-5|3″

B. 12 min AMRAP
– 12 Pistols Alternate
– 24 Wall Ball Shots
– 48 Double Unders

WOD 27-06-2014

It’s Buddy-WOD Friday!

Due to the great succes of the Buddy WODs preparing for the Beach Throwdown, we decided to continue Buddy-WOD Friday!
Coaches Jarno and Martijn wil come up with a great WOD for you to do in couples.
You don’t need a buddy in advance, the coaches will team you up!
Have fun!!!

WOD 26-06-2014

WOD

A. Practice
Atlas Stones

B. “Odd Run”
– 800m Run
– 400m with 2x Small Ammo box
– 400m with Log
– 400m with JerryCan
– 400m with 1 big Ammo box
– 800m with WallBall