WODs Week 16

In WOD Amsterdam Amstel, WOD Amsterdam Buitenveldert by SabineWeijers

WOD | 18.04.2022
Murph

WOD | 19.04.2022
Shoulder Press
4-4-4-4-4

Push Press
4-4-4-4-4

WOD | 20.04.2022
21-15-9 For Time:
DB Front Rack Lunges 2×22.5/15kg
Ring Dips
Row Cal

Finisher:
3×12 Nordic Curls

WOD | 21.04.2022
With a buddy:
Buy In: Accumulate a 6 Minutes Handstand Hold
150 Box jumps
150 Hand Release Push Ups
150 Toes To Bar
Buy Out: Accumulate 6 Minutes Of Dead Hang From Bar

WOD | 22.04.2022
AMRAP In 18 Minutes Of:
250/200m Row
30 Wallballs
90 Double Unders

Finisher:
3 Rounds Of:
10 OH Plate Sit Ups
10 Hollow Rocks
10 Strict Hanging Leg Raise OR 20 KB Front Rack Marches (each side)
10 Banded Pallof Presses (each side)
* If you did yesterday’s workout the Marches and not the Leg Raise

WOD | 23.04.2022
Higher Helen
3 Rounds For Time Of:
400m Run
21 Kettlebell Swings 24/16kg
6 Bar Muscle Ups

WOD | 24.04.2022
30 Rounds For Time With a Buddy:
3 Deadlifts
2 Squat Cleans
1 Jerk

Men: 80kg
Women: 55kg

* I Go, You Go per round