geen grip
Skill 10 min 12 walking hip stretch 10 squat twist 5 scapula pull ups 3x Kracht 14 min Walking db lunges 16-16-16-16-16…
a little bit of everything
Conditie WOD 20 Boxjump 20 Knee to chest 5×20 DB clean and jerk 20 push ups 4×40 sec hand stand hold …
heavy hipthrust
Skill 8 Good morning 5 handwalk 3x Kracht 14 min hipthrust 8-8-8-8-8 5 keer 8 herhalingen zo zwaar mogelijk …
Shoulder pain
Skill 10 straight arm pull over 15/10 3 wall walks Kracht 2 dumbells DB Shoulder strikt press 8-8-8-8-8-8 WOD 60…
barbell lunges
WOD 20 walking lunges 10 squat hold twist 3x Kracht 12 min Barbell lunges 8-8-8-8-8 WOD 10-9-8-7-6-5-4-3-2-1 Back squat 50/30 front rack…
Pauze bench press
skill Uitleg: Perfecte push ups 8 hand release push ups 5 scapula pull up 5 kip swing 3x kracht 14 min Bench…
Buddy WOD
100 kb squat 24/1650 air squat allebei 100 KB lunges 50 lunges allebei 4 x 250 meter rennen 50 burpees allebei 100…
Fatal 40
40 Wall Balls (9/6kg)40 2DB ground to overhead 15/1040 Pull-Ups40 DB lunges 15/1040 Push-Ups40 2DB hang clean and Jerk 15/1040 Kettlebell…
Split jerk
Skill 8 min 12 wall slide 8 keer voet positie split jerk 8 dips en drive3x Kracht 14 min split…
Deficit Deadlift
Skill deficit deadlift8-8-8 Kracht 12 min tempo deadlift 12-10-8-6-4-2 tempo 2-1-4-0 WOD 40 kb full swing 28/20 10 burpees40 lunges 10…