23 sep – 26 sep

23-sep 24-sep 25-sep 26-sep
Zaterdag Zondag Maandag Dinsdag
400 m jog

Tic tac toe

Thera band warm up

Hybrid warm up Thoracic flow
Squat flow
OH mob

WOD Prep

5 min row

3×5 jefferson curls
3×5 strict muscle snatch
3×5 (per kant) cossack squat

AMRAP 10, voor kwaliteit
5 strikt pull ups
5 strikte toes to bar
10 m hs walk

3×3:00 on/1:00 off
5 bar muscle ups
10 burpee box jump overs

Team “RJ”
5 rft
800 m run (samen)
5 rope climbs (1 werkt, 1 rust)
50 push ups (1 werkt, 1 rust)
TC: 40:00
In 3 tallen
AMRAP 20
60 stone over the wall RX 50/35 (2 werken, 1 rust)

60 burpees over the wall (1 werkt, 2 rusten, alleen wisselen aan dezelfde kant van de muur)

60 syncro wallballs (2 werken, 1 rust)

5 x 2:00 on/2:00 off
20 cal row
12 db snatches RX 30/20
AMRAP DB goblet squats
Back Squat 6X4@80%
R 2:00″

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