WOD | 23.06.2017
Turkish Get Ups
3-3-3-3 AHAP each side
AFAP (As Fast As Possible)
42 Wall Balls 9/6kg
21 Sumo Deadlift High Pulls 43/30kg
30 Wall Balls
15 Sumo Deadlift High Pulls
18 Wall Balls
9 Sumo Deadlift High Pulls
WOD Amsterdam Amstel
WOD | 22.06.2017
CrossFit Open 12.3
AMRAP (As Many Rounds As Possible)
in 18′ min of
15 Box Jumps
12 Push Presses 52/35kg
9 Toes to Bar
StrengthWOD
Deadlift
3-3-3-3-3
*1 rep is:
5″sec pause 1 inch above the floor
5″sec pause at the knees
5″sec pause when standing
5″sec pause at the knees
5″sec pause 1 inch above the floor
As Many Reps As Possible
1 Shoulder Press + 1 Push Press + 1 Push Jerk
50/35kg
Pike Ups
20-20-20-20
WOD | 21.06.2017
AFAP (As Fast As Possible)
5 Rounds:
Run 400m
21 deadlifts 80/60kg
WOD | 20.06.2017
AFAP (As Fast As Possible)
9-15-21-27
Ring Dips
Toes to Bar
StrengthWOD
Front Squats
3 sets of 45″seconds Bottom 2 Bottom Squats
Rest 90″
*hold 4″sec in the bottom, stand up and immediately go down, repeat 45″
Shoulder Presses
3 sets of 21’s
Pull Ups/Ring Rows
3 sets of 21’s
L-Pull Up Hold
3 sets of max seconds
WOD | 19.06.2017
4 Rounds For Time of:
250m Row
10 Kettlebell Snatches (per side) 24/16kg
20 Pistols (alternating)
30 V-Ups
StrongmanWOD
In couples, repeat until 400/300 calorie are done
1st minute: Max calorie Row
2nd minute: 3 Stone 2 Shoulder
3rd minute: Max calorie Row
4th minute: 3 Stone 2 Shoulder
etc.
*Go hard and fast on the rower. The Atlas Stone must be F*ck*ng heavy