23 mei – 25 mei

GMW M GW
23-mei 24-mei 25-mei
Dinsdag Woensdag Donderdag
20 m max weight farmerwalk
Doel = >100% deadlift
Skill: spanish wrap rope climb
3 RFT
100 du’s
5 clusters RX 85/52,5
25 toe to bar
AMRAP 30
Row 500 m
Run 400 m

Scaling run = 200 m walk

EMOM 18
1. 5 strikte HSPU evt + defecit
2. 20 lage KBS RX 32/24
3. 2 rope climbs

HSPU:
RX+: defecit
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)

3:00 su

The crab 2 x10m
The crab + push up 2 x 10m
The panther 4 x 10m*
The rabbit 4 x 10m*
The crickter 2x5m

*10 m vooruit, 10 m achteruit

Matt Chan warm up 5 min cardio

AMRAP 8, for quality
20 walking lunges
10 burpees
15 goodmornings
:30 side plank

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