WOD | 31.05.2018

Amstel:
With a Partner
Run 1600m (400m intervals)
Row 100/70 Cal
Run 800m (200m intervals)
Bike 60/45 Cal
Run 400m (100m intervals)
200 Double Unders (each person completes 200 reps,
one person moving at a time)

☆if you did yesterdays WOD do 40 Burpees instead of 200 Double Unders

Buitenveldert:
AFAP (As Fast As Possible)
1600m Run
100 Sit Ups
1600m Run
50 Burpees

CrossFit Lite:
Focus
Air Squats
Front Squats
Wall Balls

AFAP (As Fast As Possible)
25-20-15 Wall Balls
250m Row after the Wall Balls

Oly WOD:
1) Clean pull (Chinese style) + high hang clean
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

2) Jerk with 5sec pause in catch (rebound each rep)
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

3) Overhead squat
3 x 3 @ 87% (of snatch 1RM)

4) Optional:
3 x 8 per leg KB front rack Bulgarian split squats (AHAP)

Strength WOD:
Time for your first pull up
or your biggest set ever!!!!!
Or this happened last Tuesday
already. If so? Congratz, now continue

15′ warm up > By Coach

EMOM for 10 minutes
Categorie 1: 2
Categorie 2: 4
Categorie 3: 5
*Or toes assisted when failure