Gymnastisch

Skills

Skill amrap Buddydouble underProbeer in 5 minuten zo veel mogelijk double unders te springen.  Krachtbarbell box step up4L4R5x…

Toes to bar

Skill  Toes to bar progressie  Kracht Sumo deadlift5-5-5-5-5  WOD Buddy 40 toes to bar80 db front squat 17,5/12,520…

pull up

Skill 8 min5 scapula pull up 8 rol out wieltje12 scapula push ups 4x 5x Kracht 12 minstrikt…

split squat

Skill 8 walking lunges stretch 5 seconde vast houden  5 toes to bar progressie ( probeer 5 herhalingen…

pull up/push up

skill 30 sec active hang30 sec hand stand hold /5 wall walk 6 scapula pull up 12 scapula…

Abs

Skill  15 v-up’s20 russian twist 40 sec L-sit 3x Kracht superset 15 min  toes to bar 5-5-5-5-5 max reps push ups 10-10-10-10-10 max…

pull up

Skill  Kipping  3x 10 scapula push up 3×5 actief passief 3×10 kip swing of trx row Kracht  12 min  Pull…

Buddy Cindy

Skill5 handwalk push up5 scapula pull up5 wall walks5 kip swing3x  Kracht 12 minBench press5-5-5-5-5-5  Time cap 14…

Kip swing

Skill  kip swing 30 sec side plank L 30 sec side Plank R  Kracht superset  8 pull up 5xMax set…

max reps

Skill buddy  Double unders 4 keer 60 sec oefenenen  Kracht superset 15 min  8 her hip thrust8 her rol out wieltje…