Home | Crossfit Bink 36

Eleventh of August 2017

11 augustus 2017

medball warm up

WOD

6RFT
30 wallballs 9/6 kg
30 sdhp 35/25 kg

25min timecap

FUNDAMENTALS
Let's talk about: how often should I train?

Skill: wallballs, kb sdhp

5RFT
20 wallballs 6/4 kg
20 kb sdhp 20/16 kg

cool down: skill

Lees meer

10 of aug

10 augustus 2017

game warm up

WOD

3RFT
200m run
40m bearcrawl
12 ring dips

Accessory work: 4 x 30 sec hollow hold

FUNDAMENTALS
Let's talk about: scaling

Skill: running, bearcrawl, box dips

3RFT
200m run
40m bearcrawl
12 box dips

cool down: row

Lees meer

Wednesday 9th

9 augustus 2017

functional warm up

WOD
Skill: hspu

Lowlands Throwdown Qualifier WOD 2016.3
20 - 15 - 10
cal row
hspu's
snatches 50/35 kg
c2b

FUNDAMENTALS
Let's talk about: Lowlands

Skill: rowing, box hspu, muscle snatch, jumping pull ups

Lowlands Throwdown Qualifier WOD 2016.3
20 - 15 - 10
cal row
box hspu
muscle snatches 30/20 kg
jumping pull ups

cool down: hang

Lees meer

8/8

8 augustus 2017

gymnastics warm up

WOD
Skill: bar muscle up

AMRAP 8
3 bar muscle ups
12 double kb swings 20/16 kg

FUNDAMENTALS
Let's talk about: sleeping

Skill: jumping pull ups, Russian kb swings

AMRAP 8
10 jumping pull ups
20 Russian kb swings 20/16 kg

cool down: mobility

Lees meer

07/08/177

7 augustus 2017

SAQ warm up

WOD
Strength: backwards lunges 4 x 12 reps

for time:

Buy in 40 cal assault bike
5 rounds
400m row
200m run

FUNDAMENTALS
Let's talk about: running

Skill: rowing, running

4RFT
400m row
200m run

cool down: run

Lees meer