robbie

WOD 04-05-2018

WOD

A. 400 Mtr Sandbag Bearhug Carry

B. (Mini) BuddyWOD – You Go, I Go:
21-15-9 of Sandbag Clean & Push Press

C. BuddyWOD – You Go, I Go:
– 100 Tire Flips
– EMOM of 5 (Synchronized) Burpees 

hspu

WOD 03-05-2018

WOD

A. Muscle Up (Basic) Practice

B. For time:
*1*2*3*4*5* of:
– Deadlifts 140/100kg
– (Strict – Deficit) Handstand Push Ups 
– Muscle Ups
– * 30 (Consecutive) Double Unders

Flo

WOD 02-05-2018

WOD

A. Mobility & Movement Prep WOD

B. HeroWOD – “Kalsu”
For time:
– 100 Thrusters 60/40kg
– 5 Burpees on top of every minute

EMOM: 5 Burpees!

stuk1

WOD 01-05-2018

WOD

A. Back Squat
4|8-12|’90
3-0-1-0

B. “Odd Run” for time:
– 800 Mtr Run
– 400 Mtr Run (Backward)
– 400 Mtr AmmoBox Run 10kg
– 400 Mtr Log Run
– 400 Mtr JerryCan Run 20/15l
– 400 Mtr Run (Backward)
– 800 Mtr Run

sjaakie

WOD 30-04-2018

WOD

A. Wall Climbers
3|5|’60

B. Kettlebell Z-Press
3|10|’60

C. Handstand Walk for time (100 mtr)
(or Around the Box, Shoulder Taps, etc.)
Every time you drop, perform 3 burpees on the place!

Rest

WOD 29-04-2018

WOD

A. Mobility & Movement Prep WOD

B. For time:
9-15-21 of:
– Sumo Deadlift High Pulls 50/30kg
– Push Jerks 50/30kg
21-15-9 of:
– Overhead Squats 50/30kg
– Double Unders

Note: Start with 1 Rope Climb and perform EMOM 1 RC!

row

WOD 28-04-2018

WOD

A. 400 Mtr (Heavy) Sandbag Bearhug Carry

B. Tabata – Sandbag over the Shoulder 

C. 20 Min. EMOM of:
– Odd Min.: 10 Burpees over the Rower
– Even Min.: 20/15 Kcal Row

King Size

WOD 27-04-2018

(KING’S) WOD 

A. General W’up starts 09:00h!

B. KingSIZE for time:
– 25 Kcal Row
– 50 Pull Ups
– 100 Push Ups
– 200 Airsquats
– 200 Walking (Stepping) Lunges
– 100 Push Ups
– 50 Pull Ups
– 25 Kcal Row
(When you’ve a weight vest, wear it!)

Time Cap: 60 Min. (09:15-11:00h Max.)

Note: Second heat starts immediately when the last person gets of the rower to start with the pull ups!
Scaling options are available! Come and wear your orange outfit!!

Happy KINGSDAY! XXX Coaches

chear

WOD 26-04-2018

WOD

A. Kettlebell Z-Press
3|10|’60

B. Tabata – Hollow Body Rocks
3 Min. Rest
C. 2 Min. Accumulate – Hollow Body Static Hold

D. Handstand Practice
(Around the Box, Shoulder Taps, Handstand Walk)

Tomorrow 27-04 KINGSDAY! Come and join! Don’t forget to wear some orange clothes!!
A special workout in the box. From 09:00-11:00h Max. Open Box 09:00-12:00h.