WOD | 12.01.2020

Two Parts (with a Partner) Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press + 1 Burpee 2nd minute: 2 Push Presses + 2 Burpees 3rd minute: 3 Push Presses + 3 Burpees etc… – 10 minutes Rest – Part B: “The Make Up” – 6 Rounds (alternating) for Time of: 5 …

WOD | 11.01.2020

W/Partner For Time: 300/210 Cal Ski and 300/210 Cal Row Pers.1 starts on ski Pers. 2 starts on Row E2MOM both perform 20 jumping lunges After the jumping lunges you switch stations

WOD | 10.01.2020

Amstel: For Time: Buy In: 60 Cal Bike – Then 42-30-18 Wallballs 9/6kg 21-15-9 Ring Dips Buitenveldert: For Time: Buy In: 800m Run – Then 42-30-18 Wallballs 9/6kg 21-15-9 Ring Dips

WOD | 07.01.2020

Amstel AMRAP In 20 Minutes Of: 500m Row 30 Dumbbell Snatches (alt.) 22.5/15kg 200m Farmers Carry 16/12kg Buitenveldert AMRAP In 20 Minutes Of: 500m Row 30 KB Snatches (alt.) 20/16kg 400m Run W/Med.Ball 20/14lb.

WOD | 06.01.2020

3 Rounds For Time: 800m Run 15 Handstand Push Ups 9 Bar Muscle Ups