WOD | 21.09.2016

Hero Scooter
On a 35 minute clock with a partner
AMRAP (As Many Reps As Possible) in 30 minutes of
30 Double Unders
15 Pull Ups
15 Push Ups
100m Sprint

-Then, 5 minutes to find a 1 Rep max partner Deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
No partner? Rest 60 seconds between each round, and find a regular 1 Rep max Deadlift.

WOD | 20.09.2016

AFAP (As Fast As Possible)
5 rounds for time of
25m Plate Overhead Walking Lunges 20/15kg
21 Burpees

Instructors WOD

Sumo Deadlift

+ Something fun

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WOD | 19.09.2016

AFAP (As Fast As Possible)
5 rounds for time of
800m Run
10 Push Presses 70/50kg
10 Weighted Pull Ups 20/15kg

Strongman WOD
8 attempts
Max load Yoke Carry

5 rounds for reps
45seconds Tire Flips
15seconds Tire Jumps
– Rest 2 minutes

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WOD | 18.09.2016

Today we host the CrossFit Strongman Course, so we are closed.
All members of Mobilis CrossFit Amstel are welcome at location Buitenveldert today.

Peace out

WOD | 17.09.2016

AFAP (As Fast As Possible)
5 rounds for time of
10 Deadlifts 100/70kg
10 Snatches 35/25kg
10 Handstand Push Ups
10 Snatches 35/25kg

Block Snatch Pull + Snatch
10 rounds- Every 2 mimutes complete
-2x Snatch Pull + 1x Squat Snatch

1 round of
Max reps Hang Power Snatches