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Spring Opening Hours

9 april 2017

14/04 Goede Vrijdag / Good Friday: regular opening hours
16/04 Eerste Paasdag / Easter: closed
17/04 Tweede Paasdag / Easter: 09:00-13:00
27/04 Koningsdag / Kingsday: closed
05/05 Bevrijdingsdag / Liberation Day: regular opening hours
14/05 Moederdag / Mothers Day: regular opening hours
25/05 Hemelvaart / Ascension Day: 08:00-13:00
04/06 Pinksteren / Pentecost: closed
05/06 Pinksteren / Pentecost: 09:00-13:00 (Memorial Murph Day)
18/06 Vaderdag / Fathers Day: regular opening hours

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24/05

24 mei 2017

functional warm up

WOD
"Kalsu"
100 thrusters 60/40kg
EMOM 5 burpees

timecap: 35 minutes


FUNDAMENTALS
Let's talk about: jewelry during training

Skill: burpees, thrusters

"Little Kalsu"
70 thrusters 40/30 kg
EMOM 5 burpees

timecap: 14 minutes

cool down: skill

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23/05/2017

23 mei 2017

animal flow warm up

WOD
AMRAP 10
10 jumping lunges
10 OHS 50/35 kg
10 box jumps
200m run

Accessory work: dumbbell Z press 5 x 10 reps

FUNDAMENTALS
Let's talk about: why fundamentals?

Skill: lunges, ohs, box jumps, running

AMRAP 10
10 lunges
10 OHS 30/20 kg
10 box jumps
200 m run


cool down: hang

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22.05.17

22 mei 2017

barbell warm up

WOD
Skill: squat snatch, squat clean

for time:
400m run
20 squat cleans 70/50kg
REST 10:00
400m run
20 squat snatches 60/40kg

mark each round

FUNDAMENTALS
Let's talk about: scaling

Skill: running, medball clean, muscle snatch

4RFT
400m run
20 medball cleans
10 muscle snatches 30/20kg

cool down: skill

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21-05-2017

21 mei 2017

gymnastics warm up

WOD
'Cindy'
AMRAP 20
5 pull ups
10 push ups
15 airsquats

Accessory work: 3 rounds not for time
30 situps
30 supermans
30sec plank
 

FUNDAMENTALS
Let's talk about: why to squat below parallel 

Skill: jumping pull ups, pushups, airsquats

'Little Cindy'
AMRAP 14
5 jumpings pull ups
10 push ups
15 airsquats

cool down: mobility

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