5-11 februari

ma 5/2/18 di 6/2/18 wo  7/2/18 don 8/2/18 vrij 9/2/18 zat 10/2/18 zon 11/2/18
warming up barbell warming up 1 x 3 min row

3 rounds
5 box jumps
5 SDHP
5S2O

@start met lege bar
elke ronde gewicht erbij

3 rounds
10 scap pulls
5 thrusters
10 DU 0f 20 SU

@start met lege bar
elke ronde gewicht erbij

2 rounds
200 m jog
10 Russian swings/american swings
5 burpees
17.4 warming up team WOD odd movement WOD
skill hang squat clean strikt pull up/ P.T
strength, lifting
en movement
1 trainer

20 reps
every 30 sec
hang squat clean
@ 90/55kg

2 trainers
20 reps elke 30 sec of extra hang squat clean skill

find a heavy 3 back squat

5 x 3 @ 85%

1 RM pull up of PT
engine 10 min AMRAP

5 pull ups
10 push ups
15 airsquats

3 rounds of

1 min max boxjumps
1 min max sumo DL HP
1 min max S2O
1 min max cal row
1 min rust

@24/20 inch
@35/25kg

4 rounds of

3:00 on 1:00 off

4 bar muscle ups
12 thrusters
48 DU

@ 42,5/30kg

5 rounds of
(50 min cap)

800m run
30 KB swings
30 burpees

17.4
13 min AMRAP

55 deadlift
55 wall ball
55 cal row
55 HSPU

@102,5/70kg
@9/6kg

accessory 100 R.R in zo min mogelijk sets 100 reps
standing wall facing slamball side throw

6/3kg

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