29-januari/ 4-februari

ma 29/1/18 di 30/1/18 wo  31/1/18 don 1/2/18 vrij 2/2/18 zat 3/2/18 zon 4/1/18
warming up barbell warmig up 3 rounds of

10 lunges
10 sit ups
5 push ups

optioneel ronde 2
10 lunges
10 K2C
10 sec Hs hold wall

optioneel 3e ronde
10 lunges
5 TTB
5 HSPU

3 rounds of
15 DU of 30 SU
10 PVC buis
10 hanging scap pulls
7´s warming up 3 rounds of
5 ring rows
5 OH squats

2 rounds of
3-5 pull ups
5 power snatch + OH sq

1 rounds of
3-5 C2B
5 sq snatch

odd movement WOD team WOD
skill split jerk Gymnastics pull
strength,
lifting & movement
1 trainer

EMOM 10
2 split jerk van uit het rek

2 trainers

EMOM of extra split jerk skill

find a heavy 4 back squat

then

4 x 4 @ 80%

10 min

5-10 strikt ring muscle up
rest as needed

of

10 – 30 strikt C2B/pull ups
rest as needed

of

5-10 x max C2ring hold
(voeten op de vloer)
rest as needed

squat snatch opbouwen tot 2e gewicht,
gewichten klaar leggen tot waar je denk te komen
engine for time (cap 8 min)

50 man makers

@25/15kg

15 min AMRAP

8 TTB
12 front rack lunges
8 TTB
12 HSPU

@60/42,4kg

5 rounds 2:00 on/off

30 DU
15 hang power cleans
15 push press

@42,5/30kg

for t ime (cap 50 min)

10k row

RETEST 17.3

binnen 8 min

3 rounds of:
6 chest-to-bar pull-ups
6 sq snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 sq snatches
.
binnen 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 sq snatches.

binnen 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 sq snatches

binnen 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 sq snatches

binnen 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 sq snatch

mobility & midline na de les

5 rounds of
25 russian twist
30 sec super man hold + gewicht

elke ronde verzwaren

@ 42,5/30kg

@ 60/42,5kg

@ 85/60kg

@ 102,5/70kg

@ 110/80kg

@120/85kg

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