WODs week 14

In WOD by SabineWeijers

Mobilis CrossFit now offers 3 CrossFit Silver classes a week!
Crossfit Silver is our strength and conditioning class for people over 55 years of age and covers an extensive warm-up, in-depth technique and a supporting social environment.

Hours:
Monday 10am – location Amstel
Thursday 10am – location Buitenveldert
Friday 10am – location Amstel

More info: info@mobiliscrossfit.nl

WOD | 01.04.2024
Murph

WOD | 02.04.2024
8 Rounds For Time w/Buddy:
40 Double Unders
15 Toes To Bar

Then:
75 GHD Hip Extensions

* Alternate full rounds on part 1.

WOD | 03.04.2024
1:00 on/1:30 Off For 10 Rounds
Max Calories Echo Bike:

Accessory Work:
12 Lu Raises
12/12 DB Bent Over Rows

WOD | 04.04.2024
Snatch Balance
3-3-3-3-3

Squat Snatch
1-1-1-1-1

WOD | 05.04.2024
AMRAP In 20 Minutes Of:
15m Overhead Walking Lunges L 22.5/15kg
1 Rope Climb
15m Overhead Walking Lunges R
1 Rope Climb
15/12 Cal Row

WOD | 06.04.2024
For Time:
20-18-16… 2 Calories
1-2-3.. 10 Bench Presses 60/40kg

* Start on Ski-erg and alternate rounds between Ski- and Row-erg

Accessory work:

WOD | 07.04.2024
For Time w/Buddy:
70/70 Double Unders
21/21 Deadlifts
21/21 Handstand Push Ups
70/70 Double Unders
15/15 Deadlifts
15/15 Handstand Push Ups
70/70 Double Unders
9/9 Deadlifts
9/9 Handstand Push Ups
70/70 Double Unders

Men: 100kg
Women: 70kg