WOD's (Workout of the Day)

Maandag 06-07-2020

7 Rounds
7 Pull ups
7 Overhead squats 40/30kg
7 Power cleans 40/30kg

Dinsdag 07-07-2020

20 rounds Work 30s / 30s rest
Max cal Bike
Max DB snatch 22,5/15kg
Max cal Row
Max HSPU
Rest

Woensdag 08-07-2020

21-15-9
Med ball cleans 9/6kg
Pull ups
Thrusters 50/40kg
Box jumps 24’/20′
KB swings 24/16kg

Donderdag 09-07-2020

5 rondes
21 Push ups
15 Deadlift 100/70kg
9 KB lunge 24/16kg
30 DU

Vrijdag 10-07-2020

18min AMRAP
9 Burpees
12 Hang squat clean
15 Leg raises

Zaterdag 11-07-2020

Hero WOD “Hotshots 19”

6 rounds
30 Airsquats
19 Power cleans 60/43kg
7 Strict pull ups
400 meter run

Zondag 12-07-2020

In Teams of 2
30 min AMRAP
5 Toes to bar
7/5 cal Bike or Row or 20 DU
5 Hang power snatch 40/30kg
Switch after a complete round

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