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23 december 2013

23 december 2013

Door de feestdagen hebben zullen wij een aantal dagen in december aangepaste openingstijden hebben:

Kerstavond: Open van 8:15 tot 13:00 u, ’s avonds Gesloten
1ste Kerstdag: Gesloten
2de Kerstdag: 11:15 u "12 Days of Christmas" WOD
28 December: Geen WOD’s i.v.m. AALO Winter Party
Oudjaarsdag: Open van 8:15 tot 13:00 u, ’s avonds gesloten
Nieuwjaarsdag: Gesloten
 

WOD

Warm up: Run the round

Skill: Broad jumps

WOD:

“Partner Winter Wonder WOD”
Run with your partner on the back to the park benches.
Do 25 dips and 25 push ups each.
Run with your partner on the back to the surf store.
Run in an estafette 8 times up and down.
Do 25 broad jumps each
Run with your partner on the back to the box
Do 10 tire flips each.

Fundamentals

Functionele warm up

Skill:

Box dips
Box push ups
Broad jumps

WOD:

Run 200m
20 Box dips
Run 200m
20 Box push ups
Run 200m
20 Broadjumps
 

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22 december 2013

22 december 2013

WOD

Warm up:
Row 400m
100 Single unders
100 SU high knees
5x 10 Double unders

Skill: Quick look at all drills

WOD: Medball Madness
One does 50 oblique throw, while the other does 50 Rotation throws
Togeter do 50 Medball sit ups
One does 50 Chest pass throws, while the other does Woodshop throws
Together do 50 Medball throws
Run 800m together with the Medball

Fundamentals

Warm up:
Row 400m
100 Single unders
100 SU high knees

Skill: Lunges

WOD:
5 rounds for time:
Row 200m
30 Walking lunges
10 Wallballshots
 

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21 december 2013

21 december 2013

WOD

KB Warm up:
Deadlift positie 30 sec
5x KB Deadlift
5x KB DL plaats achter voeten
5x KB Russian Swing
5x KB Power swing
5x KB American Swing

Skill: TGU

HERO WOD: “Arnie”
Hero WOD: Arnie
21 KB TGU's 32/24 kg
50 KB American Swings
21 One armed KB Overhead squat
50 KB American Swings
21 One armed KB Overhead squat
50 KB American Swings
21 KB TGU's
 

 

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20 december 2013

20 december 2013

WOD

Functional warm up

Skill: Push press and Split jerk

WOD:

I: 10 Minutes of Strict Pressing

II: 10 Minutes of Push pressing

III: 10 Minutes of Splt jerking

All start with 3x 70% of your 1RM, than 3x 80% of your 1RM and end with AMRAP of 95% of your 1RM

Fundamentals

Functional warm up

Skill: Push press, Split jerk and Plank

WOD:

I: Push press 7-7-7. Time cap is 6 minutes. Post loads.

II: Split jerk 5-5-5. Time cap is 6 minutes. Post loads.

III: Plank Tabata.

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19 december 2013

19 december 2013

WOD

Warm up: Run 800m and do hip and shoulder mobility

Skill: Clean

WOD:

I: 10 Minutes of Deadlifting

3x 70% of your 1RM, 3x 80% of your 1RM, than do AMRAP with 95% of your 1 RM

II: For time do:

30 Cleans 45/32,5 kg

800m Run

30 Pull ups

Fundamentals

Warm up: Run 800m and do hip and shoulder mobility

Skill: Medball Clean and Pull ups

WOD: 10 minute AMRAP of

5 Medball cleans

Run 200m

5 Pull ups

 

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