30/1 en 7/2

30/1

WOD

Cluster + thruster
1 + 4

1 + 3

1 + 2

1 + 1

1 + max thruster op RX 60/40
(scale zodat je minstens 6 thrusters haalt)

31/1

WOD, TC 12:00

40-30-20-10
T2B

DU’s x2
scaling:

DU’s x1

Att’s x1

SU x2

1/2

WOD

Amrap 20

Row 500 m

21 deadlifts RX 85/55

15 c2b – pull ups – jumping pull ups x2

2/2

WOD

Voor tijd, tc 12:00

50 HSPU*

Elke break = 15 air squats
*RX+ is toegestaan in de vorm van defecit HSPU

3/2

WOD

1RM ohsq uit het rek

3 rondes voor tijd:

500 m row

15 oh sq RX 42,5/30

Scaling front squats

4/2

WOD

In 2 tallen:

100 cal AB

75 wallballs RX 9/6

50 ring dips – box dips

75 burpees

100 cal AB

5/2

WOD

“Jerry”

1 mile rennen

2 k row

1 mile rennen

6/2

WOD

“The chief”

5 x 3:00 amrap/1:00 off

3 power cleans RX 60/40

6 push ups

9 air squats

*score is slechtste en beste ronde

7/2

WOD

Bench press 5 RM

Max reps, heren met 100, 80, 60 of 40

Dames 55, 40, 30 of 20

(kies 1 gewicht, doel is minstens 10 reps)

 

EMOM 30

  1. 15-10 ring rows
  2. 15-50 du’s
  3. 20 KBS RX 24/16

 

 

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