10 jul – 12 jul

M GW MGW
10-jul 11-jul 12-jul
Maandag Dinsdag Woensdag
EMOM 8
3 broad jumps
6 ring push ups
Skill: rope climb
6 x 2:00 on/2:00 off
Ronde 1, 3 en 5
AB 25/20 cal AB
Max reps 10 m shuttle sprint

Ronde 2, 4 en 6
100 du’s (Of amrap 1:00 du/su)
Max reps 10 m shuttle sprints

Score = Cal AB + 10 shuttle sprint + du’s/su’s

Cooldown:
100 triceps push downs met elastiek

AMRAP 14
60 sit ups (voeten vast) + bal RX 9/6
50 wallballs RX 9/6
40 DB snatches RX 22,5/15

*wallball/DB laten vallen = 10 strafburpees

“White”
Five rounds of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15 kg
plate held overhead
Run 400 meters
TC 30:00
Hinshaw warm up Classic CF warm up Hybrid warm up

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