Tag: amsterdam
Monday July 18, 2016 'Harry'

5RFT
12 C2B pull ups
9 Clean 60/42,5 kg
6 S2O 60/42,5 kg
3 Ring MU

Saturday July 16, 2016 'Custom AKA WOD'

A
1RM Paused Overhead squat
Find your 1 rep maximum, with 3 sec hold in bottem position
1-1-1-1-1-1-1

B
Karabel
10RFT
3 Snatch 60/42,5 kg
15 wall balls 9/6 kg

Friday July 15, 2016 'Custom AKA WOD'

A
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

B
Kipping (ring, pull ups, HSPU) technic

C
AMRAP5
max reps RKBS 32/24 kg

Thursday July 14, 2016 'Vanitas'

AMRAP11
10m weighted walking lunges 16/12 kg
15 TTB
10 cluster 50/37,5 kg

Wednesday July 13, 2016 'Custom AKA WOD'

For time:
20 Burpees
20 Snatch 52,5/35kg
20 Burpees
20 Clean & Jerk 52,5/35kg
20 Burpees

Tuesday July 12, 2016 'Custom AKA WOD'

A
1RM dips
1-1-1-1-1-1-1
B
EMOM8
odd 50 sec weighted plank
even 40 sec handstand hold

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

Monday July 11, 2016 'Custom AKA WOD'

A
3RM Back squat
3-3-3-3-3

B
3RFT
12 strict pull ups
25 sit ups
50 DU

Saturday July 9, 2016 'Custom AKA WOD'

Hans
5RFT
200m run with dumbells/kettlebels 20/15 kg
8 DB squat clean 20/15 kg
11 Burpees

Friday July 8, 2016 'Custom AKA WOD'

Sjaak

15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/6 kg

Thursday July 7, 2016 'Custom AKA WOD'

A
1RM Sumo deadlift
1-1-1-1-1-1-1

B
AMRAP10
8 ring push ups
16 DU
24 squats