WODs Week 4

In WOD by SabineWeijers

Who is Mikko?
“What Is the CrossFit Open, and Why Should I Sign Up?”

WOD | 22.01.2024
21-15-9 For Time:
KB Snatches 24/16kg
Under Overs
Cal Bike

* KB Snatches 21-15-9 on each side (so 42-30-18 in total)

Finisher: Biceps/Triceps

WOD | 23.01.2024
Front Squats
5-4-3-2-1-1-1

Accessory Work:
GHD/Weighted Hip Extensions

WOD | 24.01.2024
Every 3 Minutes Till Failure:
8/6 Cal Row
8 DB Clean And Jerks 2×22.5/15kg
8 Box Jumps 24/20In.

10/8 Cal Row
10 DB Clean And Jerks
10 Box Jumps

12/10 Cal Row
12 DB Clean And Jerks
12 Box Jumps

etc…..

WOD | 25.01.2024
For Reps:
1:00 Muscle Ups
1:00 Wall balls 9/6kg
2:00 Muscle Ups
2:00 Wall balls
3:00 Muscle Ups
3:00 Wall balls

WOD | 26.01.2024
“Dragos P”
AMRAP 35
1 Rope climb
12 Cleans 80/55kg
23m Sled push 100/70kg*

*Rx = Buitenveldert:
Sled push = 23 step ups op 3x 20kg plates met 80/55kg barbell in back rack positie. 

WOD | 27.01.2024
Amstel: “Mikko’s Triangle”
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Echo Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute – every minute.

BV: “Mikko visits Buitenveldert”
EMOM for 39 minutes
1 minute Row
1 minute burpees
1 minute Echo Bike
1 minute Rest
Set a single number of calories/reps and complete that amount of work each minute – every minute.

WOD | 28.01.2024
In Teams Of 2:
100 Box Jump Overs 24/20In.
100 Double Unders
100 Thrusters 40/30kg
100 Double Unders
100 Toes To Bar
100 Double Unders
100 Thrusters
100 Double Unders
100 Box Jump Overs