WOD | 02.02.2017

AMRAP (As Many Rounds As Possible)
in 25′ minutes of
400m Run
30 Abmat Sit Ups
20 Burpees
10 Triple Unders

StrengthWOD
Overhead Squats
6-6-6-6-6-6 @75% of last weeks 1RM

Weighted Push Ups
3x max reps 20/10kg

Body Lever/Dragon Flags
10-10-10
*Weighted Push Ups & Body Lever/Dragon Flags in Superset style

**At Amstel:
If there is time left 1 set of as long as Possible
Atlas Stone Hold at Sternum level with arms around the Stone, not under.

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WOD | 01.02.2017

AFAP (As Fast As Possible)
5 rounds of
20/15 Calorie Row
10 Overhead Squats 50/35kg

Then 10′ to find a heavy
2RM Overhead Squats

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WOD | 31.01.2017

AHAP (As Heavy As Possible)
Power Clean
3-3-3-3-3

Rest 3′ minutes, then

AFAP (As Fast As Possible)
5-10-15 reps of
Power Clean 70/50kg
Push Jerk 70/50kg
Wall Ball (3x reps) 20/14lbs

StrengthWOD
10′ to find your max 1 rep Weighted Pull Up
10′ to find your max 1 rep Shoulder Presses
10′ to find your max 1 rep Push Press.

2 sets of max reps Dragon Flags.

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WOD | 30.01.2017

Perform until failure
2′ minutes of work
1′ minute of Rest

*The “work” is a squat clean thruster at 50/35kg
*The first 2′ minute interval 8 reps. The 2nd interval 10 reps, the 3rd 12 reps etc.

StrongmanWOD
AFAP (As Fast As Possible)
30-25-20-15-10
Front Squats @75% of BW
*Between each set 50m Yoke Carry 120/90kg

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WOD | 29.01.2017

Bring A Friend Day WOD
I Go, U Go*
Station 1:
AMRAP (As Many Rounds As Possible)
in 8′ minutes of
30/60 Double Unders/Single Unders
15/10 Push Ups*

Rest 3′ minutes

Station 2:
AMRAP (As Many Rounds As Possible)
in 8′ minutes of
15/10 Wall Balls*
15/10 Burpee over*

Rest 3′ minutes

Station 3:
AMRAP (As Many Rounds As Possible)
in 8′ minutes of
15/10 Box Jumps 60/50cm*
15/10 Thrusters* 30/20kg

Buy Out:
100/75 Air Squats.