WOD 13-08-2014

WOD

A. Tech
– KB clean and 2x KB clean
– KB Thruster

B. 15 min AMRAP
– 10 KB Thrusters 2x 24kg/2x 16kg
– 50 DU’s

(Scale down option; DB Thrusters)

WOD 12-08-2014

WOD

A. Warm up & Mobility

B. 10 rounds of 1 Minute with:
– 3 Deadlifts, 140/100
– 50 meter sprint (5 meter, 10 meter, 15 meter)
– Max reps burpees

Rest 2 minutes between rounds.

Post number of burpees completed each round to comments.

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WOD 11-08-2014

WOD

A. Reversed Tabata
– L-sit

B. Parallette FUN
3 rds of
– 1 min work
– 1 min rest.

C. Mobility
Hang Squat Clean
Mobilise Front rack position and squat

D. For time
*21*15*9*
Hang Clean 60/40
*Rope Climb

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WOD 10-08-2014

WOD

Martijn’s Sunday!

Coach Martijn created a nice WOD.
One to prepare you for a fresh new week…
Enjoy!

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WOD 09-08-2014

WOD

A. 5 Rounds of
Max Effort Handstand Push ups, strict
rest 2min between rds.

B. 5 Rounds of
Max Effort 5 Pull ups strict
rest 2min between rds.

C. 5 Rounds of
Max Effort Jumping lunges L+R = 1
rest 2min between rds.

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WOD 08-08-2014

WOD 

Morning Menu
WOW with Coach Mark @theBox

Evening Menu
Outside training with Coaches Jarno & Martijn @Wijk aan Zee
Gather at 19.00 at the big parking lot at Zeepad 4, Wijk aan Zee.

Prepare for fun and enjoy!

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WOD 07-08-2014

WOD

A. Warm Up & WOD preparation

B. 20 min AMRAP
– 3 Hang Power Cleans 80/55kg
– 6 Strict ring dips
– 9 Box jumps, 72cm
– 27 Double Unders

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WOD 06-08-2014

WOD

A. Skill-work & Mobility
– 3×3 Skin the cat
– 5x ME Leverwork
– 3x Bearcrawl 30 m FW & BW
– 3x Crabwalk 30 m FW & BW

B. 10 min AMRAP
– 50 Double Unders
– 15 Burpees

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WOD 05-08-2014

WOD

A. Press-Push Press
3-5|3-5, 3-5|3″

B. 5 rds for time
– 10 Deadlifts 100/80kg
– 20 Wallball shots 20/14lbs