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

WOD | 25.11.2018

Amstel:
“Merkourios”
For time
150 cal assault bike
10 hang clean & jerks 45/30kg
20 push-ups

Switch after each partner completes the
hang clean & jerks + push-ups until 150 calories
are done
Rower? add 50 calories

Buitenveldert:
Team Kalsu

100 thrusters 61/43kg
On the minute: 5 burpees (also start with 5 burpees)
Switch partners every minute