WOD | 17.10.2016

Benchmark Girl “Mary:
AMRAP in 20′
5 Handstand Push Ups
10 Pistols, alternating
15 Pull Ups

Strongman WOD
AMRAP 15′
250m Row
10 Deadlifts 60/40kg
5 Hang Squat Cleans
1 Shoulder 2 Overhead

WOD | 16.10.2016

The Day After The Amsterdam Throwdown 2016
AMRAP 7 minutes of
8 Burpees lateral
8 Thrusters 42.5/30kg
1 Rope Climb

Rest 2 min

AMRAP 7 minutes of
20 Air Squats
6 Deadlifts 120/80kg
4 Wall Walks

Rest 2 min

AMRAP 7 minutes of
12 Sumo Deadlift High Pull 50/35kg
6 Hang Power Snatch 50/35kg
6 Overhead Squats 50/35kg

View Post

WOD | 15.10.2016

AMRAP in 8′ of
3 Bar Facing Burpees
3 Deadlifts 100/70kg
3 Box Jumps 60/50cm
Second round 6/6/6, third round 9/9/9, then 12/12/12 etc.
-Rest 5 minutes, then
AMRAP in 8′ of
10 Thrusters 42,5/30kg
20 Double Unders
10 Pull Ups*
*Every round add 2 Pull Ups

View Post

WOD | 14.10.2016

AFAP (As Fast As Possible)
16 Deadlifts 120/90
16 Hang Power Cleans 80/60kg
16 Push Presses 60/40kg
800m Run
16 Deadlifts 120/90
16 Hang Power Cleans 80/60kg
16 Push Presses 60/40kg
800m Run
16 Deadlifts 120/90
16 Hang Power Cleans 80/60kg
16 Push Presses 60/40kg
*One barbell

WOD | 13.10.2016

AFAP
15 Squat Cleans 70/50kg
30 Toes 2 Bars
30 Box Jumps 60/50cm
15 Muscle Ups
30 Shoulder 2 Overheads 40/30kg
30 Double Unders
15 Thrusters 60/40kg
30 Pull Ups
30 Burpees
100m Walking Lunge Plate Overhead 20/15kg