WOD | 22.09.2017
AMRAP 5′
Cal Row
AMRAP 5′
Double Unders
Run 1 Mile
AMRAP 4′
Cal Row
AMRAP 4′
Double Unders
Run 1 Mile
AMRAP 3′
Cal Row
AMRAP 3′
Double Unders
Run 1 Mile
WOD Amsterdam Amstel
WOD | 21.09.2017
4 Rounds for Time of:
15 Deadlifts 80/60kg
60 Air Squats
120 Double Unders
StrengthWOD
10’ to perform
Front Squat 5-5-5 @75% (Slowly down —> Up AFAP)
10’ to perform
Dips 5-5-5 (Rings or Gymnastic bridge)
10’ to perform
Deep Power Clean 5-5 (Pause 3″sec in the landing position) +2,5KG
WOD | 20.09.2017
AFAP (As Fast As Possible)
63-42-21
Down & Ups
Sit Ups
Push Ups
Jumping Split Squats
WOD | 19.09.2017
EMOM for 20 minutes:
1 Clean
1 Hang Clean
1 High Hang Clean
* Building. You must be unbroken
StrengthWOD
10’ to do
Back Squat 5-5-5 @75% (Slowly down —> Up AFAP)
10’ to do
Shoulder Press 5-5-5 (Hold 2” locked out arms) +2,5kg
5’ to do
Deadlift 5-5 + 5KG
WOD | 18.09.2017
AMRAP (As Many Reps as Possible) in 18′
20 Pistols (alt.)
10 Cal Row/8 Ass.Bike
5 Hang Power Cleans 70/50kg
Strong(wo)manWOD
AMRAP (As Many Rounds As Possible)
in 20′ of
5 Stone 2 Shoulder
10 Push Ups
15 Air Squats