8 nov – 12 nov

wo 8/11/17 do 9/11/17 vrij 10/11/17 zat 11/11/17 zon 12/11/17
Warm Up
400m run

Mob
Hips, calves en hamstrings

3 rounds:
15 airsquats
12 mountain climbers
5 KB Clean

warm up
voeten los roeien 400m

mob
schouders en heupen

3 rounds
5 lege bar hang power clean
5 lege bar STOH
5 lege bar front squats

odd moventen wod team wod
sumo deadlift

7×3@70% of 3RM

sets every 2min

focus op set up, na de set meteen 3 broadjumps met minimalen tijd op de grond tussen sprongen door

2 power clean
+
hang power clean

0:00, 1:30,3:00,4:30,6:00

3 push press
+
3 push jerk

7:30,9:00,10:30,12:00,13:30
zelfde gewicht voor alle oefeningen

3 rounds for time (12min cap)
18 HSPU
15 Box jumps
3 squat cleans

@75/60 cm
@100/70kg

3 rounds (15min cap)
400m run
40m double kb front rack walk
20 wall balls

@32/24kg
@9/6kg

for time
(7min cap)

21/15/9
calorie row
STOH

@70/45kg

10x zonnegroet
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