10-16 mei

MG MGW G MW GMW M GW
10-mei 11-mei 12-mei 13-mei 14-mei 15-mei 16-mei
Woensdag Donderdag Vrijdag Zaterdag Zondag Maandag Dinsdag
Skill:  Wall climb & HS hold (BTN) Heavy DL in 12 min
(Heavy = zwaar, maar vloeiend, dus niet perse 1 RM)
Skill: HSPU
(vereiste 10 stikte push ups + wall handstand)
OF
10 push ups (evt op BB)
en :10-:30 pike hold feet on box
1 RM OH sq uit het rek Skill: Ring dip (vereiste 5 dips + 5 ring push ups)
OF
5×3-5 dip brug/II
+ volledig herstel
AMRAP 5
3 wallclimbs
30 DU’s

R 3:00

AMRAP 5
10 ring push ups
30 DU’s

R 3:00

AMRAP 5
20 abmat sit ups
30 DU’s

“Roy”
Five rounds
100/70 kg deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
TC 21:00

Scaling:
DL – gewicht (eerste set moet unbroken kunnen)
BXJ – hoogte
Pull ups – L3 x15/L2 PT x15/L1 RR x15

AMRAP 12
10 HSPU
RX+ = defecit 20 kg plates
RX = handen en hoofd op zelfde hoogte
L4 = matje
L3 = Pike push up op box
L2 = Down dog pike push up
L1 = Press
30 air squats
“Nancy” (BTN)
5 RFT
400 m run
15 oh sq RX 42,5/30
AMRAP 30, in 2 tallen:
Buy in: Row 2K (wissel elk 250)
AMRAP:
100 slamballs RX 9/6
20 rope climbs
100 wallballs RX 9/6

Cooldown:
100 banded triceps push downs

In 3 tallen:
16K (10 mijl AB)
Wissel zodra je
RX: 90/80 RPM
L4: 85/75 RPM
L3: 80/70 RPM
L2: 75/65 RPM
L1: 70/60 RPM
niet meer vast kan houden.
“Elizabeth” (BTN)
21-15-9
Squat cleans RX 60/40
Ring dips
3:00 su’s
Thera band warm up
AMRAP 12 classic CF warm up Tumbling warm up 400 m jog
Shoulder stretch
OH sq warm up
400 m jog
Trefball
Zonnegroet x 10 AMRAP 12 classic CF warm up

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