10K courses for Amstel & Buitenveldert
Coming next week….
WOD | 01.07.2024
Front Squats
5-5-3-3-3-1-1-1
WOD | 02.07.2024
E4MOM For 5 Rounds:
10 Devil’s Presses 2×22.5/15kg
20 Pull Ups
WOD | 03.07.2024
35 Minute Amrap W/Buddy:
1000m Ski (BV: row)
50 Box Jumps 30/24in.
30m Handstand Walk
WOD | 04.07.2024
Deadlifts
7-7-5-5-5-3-3-3
WOD | 05.07.2024
5 Rounds For Time Of:
21 Bar Facing Burpees
15 Pistol Squats (alt.)
9 Shoulder Presses 50/35kg
WOD | 06.07.2024
42-30-18 For Time:
Cal Row
DB Step Ups 2×15/10kg
* 20in. Box both men and women
WOD | 07.07.2024
Teams Of 4:
Bench Presses
Bike
Sled Push
GHD Sit Ups