WOD | 18.04.2018

In WOD Amsterdam Amstel, WOD Amsterdam Buitenveldert by SabineWeijers

Front Squats:
2 Minutes Max Reps @ 85%
Rest 4 Minutes
2 Minutes Max Reps @ 70%
Rest 4 Minutes
2 Minutes Max Reps @ 55%

☆ We will finish this day with some body building to get you ready for the beach 😉
Coaches choice

CrossFit Lite:
Air Squats
Front Squats
Kettlebell Swings

EMOM (Every Minute on the Minute)
for 14′ of
Odd Minutes: 5 Front Squats 30/20kg
Even Minutes: 10 Kettlebell Swings (USA style?)

Strong(wo)manWOD | 18.04.2018

AFAP (AS Fast As Possible)
21-18-15-12-9 reps of
Cal Row/Ski/Bike
Ring Dips

Buy Out: When everybody is done… In 2 teams of 6 peepz, perform 24 Sled sprints of 50m. That means 4 Sled sprints per person.