Monthly Archives

januari 2017

WOD 15-1-2017

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A – Emom for 18 min
40 sec work / 20 sec rest

  1. nose to knees on horizontal bars
  2. plank
  3. stir the pot
  4. hanging L-sit hold in rings
  5. wall climbs
  6. single arm farmers walk

B – “Heavy” Fight gone bad
3 rounds of:
1 min max wall ball
1 min max sumo deadlift highpull 50kg/35kg
1 min max box jumps
1 min max push press 50kg/35kg
1 min max cal row
1 min rest

WOD 12-1-2017

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A – Skill

  1. Snatch pull
  2. Power snatch
  3. Overhead squat

B – Complex
1x snatch pull, 1x power snatch, 1x overhead squat
Build up to your heaviest possible with perfect technique

C – Open Workout 11.1
10 min amrap
30 double unders
15 power snatch 45kg/30kg

WOD 11-1-2017

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A – 4 min amrap
5 squat clean 70kg/45kg
10 toes to bar

B – 4 min amrap
10 front squat 70kg/45kg
2/1 rope climb (9 mtr for men, 4,5 mtr for woman)

C – 4 min amrap
10 deadlift 70kg/45kg
10 pull up

D – 4 min amrap
buy in:
400 mtr run
then for the remaining time
max reps wall ball

WOD 10-1-2017

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A – warming up for 8 min
30 mtr farmers walk
10 dip shrugs
10 scapula pull up (passive to active hang)
10 ring rotation row (latroflexion, depression, retraction)

B – Skill
Kettlebell snatch from swing

C – 3rm kettlebell snatch from swing

D – Modified Open Workout 14.5
for time (time cap = 20 min)
28-24-20-16-12-8-4
Kettlebell thruster 24/16
Burpees

WOD 9-1-2017

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A – 16 min emom
30 sec nose to wall handstand hold
30 sec hollow body hold
30 sec slow motion hanging knee raises
30 sec seated pull through nose to knee

B – Open workout 14.3
8 min amrap
10 deadlift 60kg/45kg
15 box jumps
15 deadlift 80kg/60kg
15 box jumps
20 deadlift 100kg/70kg
15 box jumps
25 deadlift 120kg/80kg
15 box jumps
30 deadlift 140kg/90kg
15 box jumps
35 deadlift 160kg/100kg
15 box jumps

WOD 8-1-2017

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A – Complex
1x muscle snatch + 2x overhead squat
work up to heaviest possible with perfect technique

B – 12 min amrap
buy in:
2 rounds of
25 box jumps
10 shoulder to overhead 50kg/35kg

then for the remaining time as many rounds as possible of:
10 front squat 50kg/35kg
10 push up

WOD 7-1-2017

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A – Warming up fun (10 min)
3 in a row with burpees, run and slam ball

B – Kettlebell complex
1x kettlebell turkish get up + 10 mtr kettlebell waiter walk + 1x kettlebell windmill + 1 kettlebell thruster
Work up to heaviest posible

C – For time (6 min time cap)
10-8-6-4-2
Sumo deadlift 120kg/80kg
GHD sit up