Workouts of the Week 20-11 t/m 27-11
Maandag 20-11
Nasty Girls
Benchmark
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)
Dinsdag 21-11
3 rounds for time:
400-m run
21 sumo deadlift high pulls (29/43 kg)
Woensdag 22-11
AMRAP 18:
15 box jumps (51/61 cm)
12 push presses (34/52 kg)
9 toes-to-bars
– Step down from the box.
Donderdag 23-11
AMRAP 10:
20 wall-ball shots (6/9 kg)(3/3.4m)
10 strict pull-ups
Vrijdag 24-11
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Zaterdag 25-11
Benchmark WOD Fran
For time:
21-15-9:
Thrusters (29/43 kg)
Pull-ups
Zondag 26-11
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
