Sunday 22102017
Perform as many rounds as possible in 15 min. of: 650M Run 8 strict press 8 pull-up
Saturday 21102017
HEAVY DAY! Perform 5 rounds of: 3x Deadlifts 6x Thrusters 9x OH-Squats rest 1 minute between sets
Friday 20102017
Vrijdag 20-10-2017 10 Rounds for time of: 10 Overhead squats 60/35 kg 10 bar over burpees
Thursday 19102017
EVERY MINUTE ON THE MINUTE FOR 15 MINUTES PERFORM: 5 Pull-ups 10 Push-ups 15 Air squats
Wednesday 18102017
BIRTHDAY WOD OF COACH TIM – EEEYOO! Benchmark “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 in. 30 Wall ball shots, 10/8 kg
Dinsdag 17102017
AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF: 1 rope climb 10 air squats 20 double unders / 60 singe unders
Maandag 16102017
“THE NUMBER OF THE BEAST” 6 ROUNDS FOR TIME OF: 6 clean and jerks, 60/35 kg 6 burpees 6 ring push-ups
Zaterdag 14102017
BENCHMARK ‘MARY’ As many rounds as possible in 20 minutes of: 5 handstand push-ups 10 single leg squats 15 pull-ups
Vrijdag 13102017
AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF: 12 power snatches, 60/35 kg 10 push-ups 8 box-jumps, 24 in.
Donderdag 12102017
21 – 15 – 9 reps for time: Wall ball shots Deadlifts