Tag: amsterdam
Saturday November 15, 2014 'Nancy'

5RFT
400m run
12 OHS 42,5/30 kg

Friday November 14, 2014 'Custom WOD'

A
3RM clean & jerk

B
AMRAP5
Burpee box jump
on the minute 7 deadlifts 102,5/70 kg

Thursday November 13, 2014 'Custom WOD'

A
EMOM10
odd 5 jerk 70%
even hold 45 sec weighted plank

B
AMRAP 3 sets
1min wall balls
1min box jumps
1 min diamond push ups
1 min rest

Wednesday November 12, 2014 'Custom WOD'

A
2RM back squat

B
3RFT
15 pull ups 9/12 kg
20 sit ups

Tuesday November 11, 2014 'Tabard mash up'

Every movement 8×20 sec on 10 sec rest
squats
push ups
pull ups
du

Monday November 10, 2014 'Custom WOD'

A
2km row

B
3RM push press from back

Saturday November 8, 2014 'Death by Power clean'

For 20 min
min 1 1 power clean 60/42,5 kg
min 2 2 power cleans
min 3 3 power cleans

Friday November 7, 2014 'Barbara'

5RFT
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3min

Thursday November 6, 2014 'Custom WOD'

EMOM20
min 1 6 back squat 60%
min 2 10 strict pull ups
min 3 8 strict T2B
min 4 8 strict ring dips

Wednesday November 5, 2014 'Diane'

21-15-9
Deadlift 102,5/70 kg
HSPU