WOD Amsterdam Amstel

5 Rounds For Time Of:
10 Hang Squat Cleans 60/40kg
30 Push Ups

AHAP (As Heavy As Possible)
Push Presses 2-2-2-2-2-2-2

AFAP (As Fast As Possible)
25 Knees To Elbows
50 Double Unders
20 Knees To Elbow
40 Double Unders
15 Knees To Elbows
30 Double Unders
10 Knees To Elbows
20 Double Unders
5 Knees To Elbows
10 Double Unders

Amstel:
“Wie A zegt…”
A (relay style)
2x 30 m sprint
2x 30m KB farmer carry 2×24/16
2x 30m KB front rack carry 2×24/16
2x 30m plate OH carry 20/15kg
2x 30m sprint

B
AMRAP 15 min
20 Deadlifts 120/75kg
40 power cleans 70/55kg
60 wall balls 9/6kg
80 KB swings 24/16 kg
100 double unders (250 singles)

Buitenveldert:
“Wie A zegt…”
A (relay style)
2x 10 burpees
2x 30m KB farmer carry 2×24/16
2x 30m KB front rack carry 2×24/16
2x 30m plate OH carry 20/15kg
2x 10 burpees

B
AMRAP 15 min
20 Deadlifts 120/75kg
40 power cleans 70/55kg
60 wall balls 9/6kg
80 KB swings 24/16 kg
100 double unders (250 singles)

Amstel:
AHAP
Back Squats
5-5-5-5-5

AFAP
60 Burpees

Buitenveldert:
AHAP
Back Squats
5-5-5-5-5

AFAP
Row 1k

Amstel:
5 Rounds Of
1Min Max KB Shoulder Press 2×16/2x12kg
1Min Max Sandbag Squats
1Min Max Cal Bike
1 Min Rest

Buitenveldert:
5 Rounds Of
1Min Max KB Shoulder Press 2×16/2x12kg
1Min KB Front Squats 2×16/2x12kg
1Min Max Cal Row
1 Min Rest