Tag: amsterdam
Wednesday October 22, 2014 'Custom WOD'

A
3RM deadlift

B
3RFT
25 wall balls
25 box jumps

Tuesday October 21, 2014 'Mary'

3RFT
25 wall balls 9/6 kg
25 box jumps

Monday October 20, 2014 'Custom WOD'

A
3RM snatch

B
EMOM10
odd 7 jerk 60%
even 45 sec hold arch

Saturday October 18, 2014 'Custom WOD'

A
5rm clean
Touch and rest

B
AMRAP7
Row for cal
AMRAP7
DU

Friday October 17, 2014 'Karen'

For time
150 wall balls 9/6 kg

Thursday October 16, 2014 'Custom WOD'

A
3RM bench press

B
3RM press

C
AMRAP6
8 AKA burpees
16 squats

Wednesday October 15, 2014 'Custom WOD'

A
Handstand practise

B
3×30 sec L sit hold

C
2 sets
30 arch rocks
30 hollow rocks

D
3RFT
25 pull ups
1km run

Tuesday October 14, 2014 'Custom WOD'

3RFT
10 deadlifts 120/90 kg
15 push press 42,5/30 kg
20 T2B

Monday October 13, 2014 'Custom WOD'

A
5RM back squat

B
5RFT
5 box jumps
5 burpees
100m sprint

Saturday October 11, 2014 'Custom WOD'

A
For reps:
2min OHS bodyweight

B
5RM deadlift