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The GMB Seminar

As most of you already knew, coaches Dave, Bas & Sabine attended the GMB Seminar in the weekend of April 21st to 23rd. GMB Fitness was founded in 2010 by Ryan Hurst to “focus on building strength, flexibility, and motor control to bridge the fitness gap between capability and ability” They offer online programming on various skills and give seminars …

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WOD | 09.01.2017

AMRAP (As Many Rounds As Possible)
in 15′
8oom Run
In the remaining time:
5 Strict Pull Ups
10 Burpees
50 Double Unders

WOD | 04.01.2017

AMRAP (As Many Reps As Possible)
in 3′ minutes of
6 Thrusters 42,5/30kg
6 Toes 2 Bar
9 Thrusters 42,5/30kg
9 Toes 2 Bar
12 Thrusters 42,5/30kg
12 Toes 2 Bar

– Rest 3′
*3 rounds
*Keep adding 3 reps


AFAP (As Fast As Possible) 100 Air Squats 100 Sit Ups 100 Push Ups 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats  

WOD Hero “Nate”

Hero “Nate” AMRAP (As Many Rounds As Possible) in 20 minutes of 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 32/24kg