27.5.2019 – Monday
Skill development and drills:
Rowing technique practice
3 x 12 floor facing angels
WOD:
5 Rounds for time:
8 Manmakers (22.5/15kg)
24/18 Calorie row
28.5.2019 – Tuesday
Skill development and drills:
3 x 45sec hollow hold
2 x 8 per leg calf raise (heavy)
WOD:
4 Rounds for time:
100 Double unders
100m Sandbag/D-ball carry (50/35kg)
29.5.2019 – Wednesday
Skill development and drills:
Clean and jerk technique practice
Hip mobility
WOD:
For time:
30 Hang power clean and jerks (60/40kg)
5min break
“Sally” back squats (60/40kg)*
*Every missed rep = 5 burpees to be performed immediately after the song ends.
30.5.2019 – Thursday → CLOSED
HEMELVAARTSDAG
31.5.2019 – Friday
Skill development and drills:
General warm up and mobility
WOD:
30min EMOM:
Even: 20/16 Assault bike calories
Odd: 20 Russian swings (40/28kg)
1.6.2019 – Saturday
Skill development and drills:
5 x 5 max distance broad jumps
Ski erg technique
WOD:
In teams of 3:
210 180 Ski erg calories
180 Wall balls (20/14lb)
120 Burpee box jumps (24/20”)
1 works, 2 rest. Work cannot be partitioned.
2.6.2019 – Sunday
Skill development and drills:
Snatch technique and mobility
WOD:
Every 2min for 24min:
1 Hang power snatch + 1 hang snatch + 1 snatch balance (5sec pause at bottom)
Start light and add weight – aim to get to RPE 8-9 on last set
