Tag: amsterdam
Wednesday May 27, 2015 'Custom AKA WOD'

A.
5RM push jerk

B.
AMRAP10
8 ring push ups
16 DU
24 squats

Tuesday May 26, 2015 'Custom AKA WOD'

A.

3RM front squat

B.
AMRAP6

10 med ball lunges

10 ring dips

Saturday May 23, 2015 'Turbo'

5RFT

5 bodyweight benchpress

500m row

Friday May 22, 2015 'Custom AKA WOD'

A. 

5×5 deadlift across

B. 

For time:

10-15-20-25

box overs

sit ups

Thursday May 21, 2015 'Ricky Request'

For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50/37,5 kg
10 thrusters 60/45 kg
EMOM: 5 burpees

Wednesday May 20, 2015 'Custom AKA WOD'

A.
3RM press

B.
2RM weighted chin up

C.
for time:
200 DU

Tuesday May 19, 2015 'Custom AKA WOD'

EMOM10
odd 5 clean 65%
even 7 strict T2B

AMRAP5
row for cal
1min rest
AMRAP5
10m shuttle sprint + 5 hr push ups

Monday May 18, 2015 'Custom AKA WOD'

A

5RM back squat

B
3RFT

12 strict pull ups

25 sit ups

50 DU

Saturday March 7, 2015 'Custom WOD'

A
5RM overhead squat

B
for time:
10 Deadlifts 120/80 kg
50 wall balls
50 DU
50 push ups
50 box jumps

Friday March 6, 2015 '15.2'