18-22 mei

W MG MGW G MW
18-mei 19-mei 20-mei 21-mei 22-mei
Donderdag Vrijdag Zaterdag Zondag Maandag
Werk op naar 1 RM
Push press
Skill: pull ups & air squats
EMOM 12
1. 21 Full KBS RX 24/16
2. 15 deadlifts RX 70/50
3.  9 push press RX 70/50
Gebruik van 2 bars is toegestaan
10 RFT
12 over the erg burpees
15/12 cal row
TC 20:00
“Regionals 2015 event 4”
21-15-9-6-3
Strict HSPU
Front squats RX 87,5/55
Bar facing burpees
TC 20:00

HSPU:
RX = strict
L4 = strict op matje
L3 = Pike push up op box
L2 = Down dog pike push up
L1 = Press
(Kipping is dus geen scaling optie)

“Barbara”
5 x
20 pull ups
30 push ups
40 sit ups
50 squats
R 3:00
In 3-4 tallen:
800 m farmerwalk RX 60% lichaamsgewicht (gemiddeld) per hand
Elke keer dat je de farmerwalks
neerzet ren je terug naar de gym
en terug naar je team.
De FW mag constant
gedragen worden.
5 min BB warm up
Invictus front rack
Overhead
Hybrid warm up
Trefbal
“Cornhole warm up”
Mob:
Overhead
T spine
Matt Chan warm up AMRAP 12 classic CF warm up

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