1 jun – 6 jun

GMW M GW MGW W MG
1-jun 2-jun 3-jun 4-jun 5-jun 6-jun
Donderdag Vrijdag Zaterdag Zondag Maandag Dinsdag
Cooldown: 400 m bag carry Werk op naar 3 RM PC + PJ Skill: HSPU
(vereiste 10 stikte push ups + wall handstand)
OF
10 push ups (evt op BB)
en :10-:30 pike hold feet on box
Go every 5 min x 5
400 m run
20 DB snatches RX 22,5/15
15 burpees
Score= langzaamste ronde

Cooldown:
“Sally” push ups

“Jerry”
Run 1 mile
Row 2 K
Run 1 mile

Scaled:
Run 8 min
Row 8 min
Run 8 min

“Air force”
20 Thrusters RX 42,5/30
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
TC 20:00

1 halter

Begin van elke minuut 4 burpees

Scaled optie
20 Thrusters RX 42,5/30
20 Sumo deadlift high pulls
20 Push jerks
20 Back squats
20 Front squats
TC 20:00

Gym closed Double DT
10 RFT
12 deadlifts
9 hang power cleans
6 s2o
RX 50/35
“Moore”
amrap 20
1 rope climb
400 m run
max rep UB HSPU

RX = strict
L3 = strict op matje
L2 = Pike push up op box
L1 = Press met slamball
(Kipping is dus geen scaling optie)

Junkyard dog warm up Chris hinshaw warm up Classic CF warm up AMRAP 12 5 min BB warm up Junkyard dog warm up

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