WOD | 30.11.2018

Deadlift 3-3-3-3
Sumo Deadlift High Pul 5-5-5-5
Jerk 5-5-5-5 (From the floor)

15′ per movement. Go heavy, doesn’t have to be a PR/PB.

WOD | 29.11.2018

“CANDY”
5 Rounds For Time:
20 Pull Ups
40 Push Ups
60 Air Squats

WOD | 27.11.2018

Amstel:
30 MINUTE EMOM
1. 12/9 Cal Bike
2. 15/12 Cal Row
3. 70 Double Unders

Buitenveldert:
7 Rounds Of:
1 Minute Max Double Unders
1 Minute Max Burpees over Line
1 Minute Rest

WOD | 26.11.2018

WOD | 26.11.2018

Amstel:
For Time:
12 Muscle Ups
21 Single Arm Overhead Squats 22.5/15kg
9 Muscle Ups
15 Single Arm Overhead Squats
6 Muscle Ups
9 Single Arm Overhead Squats

Buitenveldert:
For Time:
12 Muscle Ups
21 Single Arm Overhead Squats 24/16kg
9 Muscle Ups
15 Single Arm Overhead Squats
6 Muscle Ups
9 Single Arm Overhead Squats