22-28 januari

ma 221/18 di 23/1/18 wo  24/1/18 don 25/1/18 vrij 26/1/18 zat 27/1/18 zon 28/1/18
warming up barbell movement 1 min SU
1 min DU
1 min TU

27 squat warming up

3 rounds of
5 strikte burpees
10  step ups (5/5)
15 pvs over en weer
1  rounds of
5 cal assault
10 DU
10 HSPU scap press of 5 DB push press

1  rounds of
5 cal assault bike
10 DU
5 HSPU of 5 DB push press

GO!

17.2 warming up team WOD odd movement WOD
skill snatch Fals grip
strength,
lifting & movement
1 trainer:

EMOM 10
2 hang power snatch

@60/42,5kg

2 trainers (2 groepen)

EMOM 10 of skill

Find a heavy 5 BSQ

then

3 sets of 5 reps @ 85%

EMOM 10

(kipping)
2-5 RMU
5-10 C2B
5-10 pull up
5-10 chin up
10-20 scap pull up(strikt)

engine 11 min AMRAP
11 push ups
11 puh press
11 KB swings

@ 32/24kg

3 rounds for time
(cap 20min)
15 wall balls
15 cal row

rest 1 min

again…

3 keer totaal

@9/6kg

8 min AMRAP

3-6-9-12….
burpees on the plate
box jumps over

@24/20

team workout
(cap 50 min)
kom zo ver als je kan in 50 min
100 cal assault bike
200 DU
80 cal assaut bike
160 DU
60 cal assault bike
120 DU
40 cal assault bike
80 DU
20 cal assault bike
40 DU
40 cal assault bike
20 HSPU
60 cal assault bike
30 HSPU
80 cal assault bike
40 HSPu
100 cal assault bike
50 HSPU
RETEST
17.2
AMRAP 12

2 rounds of
15 meter
walking lunges met DB
16 T2B
8 power cleans
then
2 rounds of
15 meter
walking luunges met DB
16 bar muscle ups
8 power cleans
@22,5/15kg

mobility & midline na de les

100 wall ball sit ups (buddy)

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