WOD 04-06-2014

WOD

A. 21-15-9
– Ring Dips
– Hang power Cleans 60/40kg

3 min rest

B. 21-15-9
– Ring Push Ups
– Wallballs 20/14lbs

WOD 03-06-2014

WOD

A. Snatch Balance
2-2-2-2-2 @60%


B. “Heartbreak Kid”
3 Rounds for time:

– 10 Front Squats 85/60kg, no racks
– 20 CTB Pull-ups
– 50 Double-unders

WOD 30-05-2014

WOD

Beach Throwdown Qualifier!!!

To qualify for the Beach Throwdown on June 21st you will have to do these WOD.
Go hard guys!

WOD A
7 min AMRAP
– Burpees

WOD B
12 min AMRAP

– 25 Wallballs 20/14 lbs
– 25 Clean & Jerk 45/30kg
– 25 Boxjumps 60/50cm

 

WOD 29-05-2014

WOD

Vandaag herdenken wij Marinier der eerste klasse Ryan Bakker, van de 11e infanteriecompagnie.
Ryan is op 29 mei 2012 overleden door een auto-ongeval tijdens een oefening in het Duitse Grafenwohr.
Hij was pas 21 jaar toen hij overleed.

 

“Ryan Bakker”
4 Rounds for time of;
– 400 m run
– 21 JerryCan Thrusters
– 21 Hand Released Pushups
– 21 Pull ups
– 21 Kettlebell Swings 24/20kg

Qua Patet Orbis!

WOD 28-05-2014

WOD

A. Technique
Bench Press
Back Squat

B. Bench Press
3 sets of 3-5 reps.
Right after your last rep do set of Max Rep Push Ups

C. Back Squat
3 sets of 3-5 reps.
Right after your last rep do set of Max Rep Air Squats

For both exercises; Continous movements. No resting
in bottom or top position.
-> 3 min rest between sets. (after the Max Reps)

WOD 27-05-2014

WOD

A. 3 min Warm Up
“Follow the leader”
coordination Jump’N’Rope

B. Tech:
Double Unders.

C. Test:
1 min Speed Steps

2 min rest

D. 10 min AMRAP
Double Unders
on every fail 5 Burpees.

score total of DU’s

WOD 26-05-2014

WOD

A. Skin the cat
3-3-3-3-3

B. Handstand Tech

C. 12 min AMRAP 
– 30sec Handstand Hold
– 30sec Squat Hold
– 30sec L-Sit Hold
– 30sec Chin up Hold

10 sec to change positions

WOD 24-05-2014

WOD

A. Weigthed Pull Ups
3-5|5-8|2″

B. For time
*9*15*21
* Run 400 Meter
– Hand Released Push Ups
– Deadlift 80/60kg
– Box Jumps 60/50cm