WODS

Strength Skill Back Rack Reverse LungesEvery 1’30 x 8Do 8 Reps - build in weight Alternating EMOM x 15 6 Back Rack Reverse Lunges12 Wallballs18 Situps WOD (SOLO) Ellen 3…

STRENGTH SKILL: CORE 5 SETS:15 TTB/KNEE RAISES + 1MIN PLANK PARTNER WORKOUT: 5 ROUNDS 30 CAL BIKE ERG (DHYW)10 PULL UPS SYNCHRO30 DB HANG SQUAT CLEAN (DHYW)10 PULL UPS SYNCHRO…

BACK RACK REVERSED LUNGESEVERY 2' X516 REPS (BUILD IN WEIGHT) MIDLINE CONDITIONING : (SOLO) 3 RFT 12 TTB/KNEE RAISES25 RU KB SWINGS6 IN & OUTS TC 8' REST PARTNER UP…

STRENGTH SKILLFRONT RACK REVERSED LUNGE10' to find 10 heavy repsEMOM 16'1: 8 reversed lunges2: 12 weighted sit ups (9/6)3: 8 back squat4: 10 burpeeWOD:2 ROUNDS400m run12 overhead reversed lunges12 hang…

WARM UP: 5' 5 down up5 inch worm5 push up5 kip swingSTRENGTH SKILLPUSH PRESS:WARM UP TO HEAVY REPS (10')EMOM 16'1: 6 PUSH PRESS2: 8 toe to bar3: 6 strict pull…

STRENGTH SKILLFRONT SQUAT 10' to find heavy 6RMEMOM 10'4 REPS @80% 5RMPARTNERWOD3 ROUNDS21 DB hang squat clean15 synchro box jump over9 DB thruster3 synchro wall walk21/15 cal rowRX: 25/20TC: 18'

Strength Skill Back Squat12 minutes to find a heavy 2 rep PARTNERWOD 6 Rounds for Time with a partner: 100-80-60-40-20 (verdeel zoals je wil)Calorie Row10-8-6-4-2 Synchro:Double DB Shoulder to OverheadDouble…

Strength Skill Barbell Push PressEvery 1′ x 12 do 3 RepsBuild in Weight PartnerWOD AMRAP 12′ x 3200M Synchro KB Carry (any style)60 American KB Swings60 KB Hang Power Snatches60M…

Strength Skill 12′ To find a 3 RM Back Squat EMOM x 12:2 Back Squat at 90% of 3RM PARTNERWOD 3 Rounds:60 DB Hang Clean & Jerks40 Synchro DB Hang…