Tag: amsterdam
Monday May 2, 2016 'Grindy'

3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg

Saturday April 30, 2016 'Custom AKA WOD'

A
EMOM10
2 Clean @70%

B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank

C
200 Double unders
200 DU for time

Friday April 29, 2016 'Custom AKA WOD'

A
1RM HSPU
1-1-1-1-1-1-1
deficit

B
CC Q2
6min
30 DU
6 Snatch 35/25 kg
3 HSPU
30 DU
6 Snatch 42,5/30 kg
3 HSPU
30 DU
6 Snatch 50/35 kg
3 HSPU

Thursday April 28, 2016 'Zora'

AMRAP13
30 cal row
20 Burpees
10 Snatch 42,5/30 kg

Wednesday April 27, 2016 'Custom AKA WOD'

A
EMOM10
2 Clean @70%

B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank

C
200 Double unders
200 DU for time

Tuesday April 26, 2016 'Custom AKA WOD'

A
1RM Push press
1-1-1-1-1-1-1

B
For time:
30-20-10
inside – outside
back extensions

Monday April 25, 2016 'Angie'

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

Saturday April 23, 2016 'Custom AKA WOD'

A
3RM bench press
3-3-3-3-3

B
For time:
21-15-9
Ring push ups
AKBS 32/24 kg

Friday April 22, 2016 'Grace'

For Time:
30 Clean and Jerks 60/42,5 kg

Thursday April 21, 2016 'Custom AKA WOD'

A
2RM back squat
2-2-2-2-2-2-2

B
For time
21-15-9
Wall balls 9/6 kg
C2B pull ups