MAANDAG 08-04-2024

WOD

CROSSFIT “Mount Never Rest” 2 Rounds For Time 10 Front Squats 10 Toes to Bars 15 Cleans 15 Handstand Push Ups 20 Deadlifts 20 Push Ups 80/60kg or 175/135lbs WEIGHTLIFTING (Oosterhout)  Clean & Jerk Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (2/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (2/4)

DINSDAG 09-04-2024

WOD

CROSSFIT “Trans-Am” For Time 21 Pull-Ups 21 Snatches 15 Chest 2 Bars 15 Overhead Squats 9 Muscle-Ups 9 Squat Snatches 135/95lbs or 60/42,5kg WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (2/4) ENDURANCE (Oosterhout) “Death by…Anything!” For Survival Death by Row (per 2 Cal) Death by Burpees over the rower…

WOENSDAG 10-04-2024

WOD

CROSSFIT “Flexible” E.M.O.M. x 24 Minutes 1. Double Kettlebell Push Presses 2. Sit Ups 3. Double KB Overhead Lunges 4. Rest STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (2/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (2/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (3/8) ENDURANCE (Dongen) “Death by…Anything!” For Survival Death by Row…

DONDERDAG 11-04-2024

WOD

CROSSFIT “Heavy Cardio” A.M.R.A.P. in 24 Minutes w/ Buddy 200m Run 5 Backsquats 120/90kg or 265/200lbs 200m Row 2 Ropeclimbs 75 Double Unders 4 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (2/4) GYMNASTICS Handstand Push Up + Pull-Up (3/8)

ZATERDAG 13-04-2024

WOD

CROSSFIT “Million Dollar Listing” For Time 50 Alt. DB Cleans 50 Hollow Rocks 40 Kettlebell Swings 40 Sit-Ups 30 Dumbbell Push Press 30 Pull-Ups 20 Kettlebell Snatch 20 Push Ups 10 Kettlebell Turkish Get-Up 5 Muscle-Ups Dumbell 50/35lbs or 22,5/16kg Kettlebell 24/16kg WEIGHTLIFTING Clean & Jerk Complex Complexes (2/4) GYMNASTICS Handstand Push Up + Pull-Up…

ZONDAG 14-04-2024

WOD

STRENGTH CLASS Full-body CROSSFIT “Karen’s Hellfire!” 10 Rounds For Time 15 Wallball Shots 15 Medball Cleans ENDURANCE “Benchmark Prep (2/3)” For Time 70 Cal Row 60 Wall Balls 50m DB Lunges 40 Burpees to Target 30 Pull Ups 200m Farmer Carry At the start of every 5:00, perform a 400m run. DB 22,5/15kg KB 2x…