12-18 februari

ma 12/2/18 di 13/2/18 wo  14/2/18 don 15/2/18 vrij 16/2/18 zat 17/2/18 zon 18/2/18
warming up barbell warming up 3 rounds of

45 sec  row
30sec plank/Hshold/HSPU
30 sec PVC
30 sec airsquat

mob: overhead

2 rounds of

10 scap pulls
3 strikt burpees
5 pull up swings
3 strikt burpees

barbell warming up

3 rounds of
5 power clean
5 push press

@ elke ronde zwaarder

17.5 warming up odd movement WOD team WOD
skill hang squat snatch Pull up kipping assault bike
strength, lifting
en movement
1 trainer
20 reps
every 30 sec
hang squat snatch
@ 90/55kg

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

find a heavy 2 back squat

3×2 @90%

3 min chin over the bar hold

of

3 min chest to bar hold

@cumulatief

score: aantal sets

engine for time
(6 min cap)

21-15-9
power snatch
box jumps

@35/25kg
@24/20inch

3 rounds of
(12 min cap)

21 cal row
12 HSPU
3 rope climbs

7 min AMRAP

burpees + reach

8 rounds of 2:00  on/off

20/16 cal assault bike
max reps power cleans

20/16 cal assault bike
max reps push press

@52,5/35kg

alt. interval

RETEST 17.5

10 rounds
for time

9 thrusters
35 DU

@43/29kg

accessory na de les
100 band bicep curls
na de les
3 rounds swimmers challenges
20 sec hold
20 reps schoolslag
20 reps borst crawl
20 reps hoog en laag
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