WOD | 15.08.2016

AFAP (As Fast As Possible)
15-12-9 reps of
Clean & Jerk 80/55kg
Burpee box jump Over 60/50cm

Instructors WOD
TBA on the spot

Strongman WOD
AMRAP (As Many Rounds As Possible)
in 20′ of
5 Squat Cleans BW
X-m Barbell Carry BW

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WOD | 14.08.2016

TBA
Hahahaha GOTCHA!!!

No people carry. No baby carry. No car pushes or pulling

Maybe some running or rowing, maybe a shit load of reps. Who knows? Just show up. It’s free training in August at location Amstel, we all know. That’s why there are a bunch of spots left now at Buitenveldert. So Buitenveldert members, also go to your homebox.

Peace out.

WOD | 13.08.2016

In couples Row as far as possible in 20 minutes *One person works at the time

WOD | 12.08.2016

AFAP (As Fast As Possible)
21-15-9 reps for time of
Push Presses 65/45kg
Bar Muscle Ups

WOD | 11.08.2016

AFAP (As Fast As Possible)
45-30-15 reps (or seconds) for time of
Toes 2 Bar (reps)
Banded Hip Extensions (reps)
L-Sit hold (seconds)
Plank hold (seconds)

StrengthWOD
Bench Press
10-10-5-5-1-1-1

+ Accessory work