25-12/31-12

ma 25/12/17 di 26/12/17 wo 27/12/17 do 28/12/17 vrij 29/12/17 zat 30/12/17 zon 31/12/17 ma 1/1/18
1e kerstdag gesloten kerst team wod elke 30 sec voor 6 min, 6 burpees
foundation 5/4/2…

mob: schouders en kuiten

3 rounds:
10 russian KB swings
5 burpee broad jumps
20 sec HS hold

400m row

mob: frontrack position/ heupen/ billen en lage rug

3 rounds

2 rope pull ups
8 wall balls
5 dubble DB power clean

3 min cardio

mob: kuiten/ borst en schouders

3 rounds

5 HR push ups
5 lege bar push press
20 over the bar jump

team workout odd movement workout nieuwjaarsdag
skill: strikt HSPU

5×5 strikt HSPU
meteen door naar 5 slamball passes tegen de muur (stoten)
elke 2:00

frontsquat

4 x 12 elke set zwaarder

skill: DU
9 min AMRAP
24 Thrusters
12 KB swing laag
12 box jump overs

@20/20kg
@32/24kg
@24/20

for time (12 min cap)
18-15-12
dubble DB power cleans
burpees
3-2-1
legless rope climbs

@22,5/15kg

5x 2:00 on/off

50 DU
5 man makers

@22,5/15kg

10 x zonnegroet
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s