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29/05/2017 'Kroon'

29 mei 2017

No pink = no class!

functional warm up

WOD
'Kroon'
2 DL 130/100kg
20 HSPU
2 DL
30 situps
2 DL
40 KB swings 32/24kg
2 DL
30 situps
2 DL
20 HSPU
2 DL

FUNDAMENTALS
Let's talk about: fish oil

Skill: deadlift, box HSPU, situps, Russian KB swing

'Kroon'
2 DL 100/70kg
20 box HSPU
2 DL
30 situps
2 DL
40 Russian KB swings 24/20kg
2 DL
30 situps
2 DL
20 box HSPU
2 DL

cool down: run

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28 May

28 mei 2017

SAQ warm up

WOD
Strength: backsquat 4 x 5 reps (2020)

4RFT
20 push ups
200m run

FUNDAMENTALS
Let's talk about: handling material

Skill: push ups, running

4RFT
20 push ups
200m run

cool down: hang

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27/5

27 mei 2017

barbell warm up

WOD
Skill: dumbbell snatch

5:00 build up
6 double unders - 4 db snatches 22,5/15kg - 2 C2B
9 double unders - 6 db snatches - 4 C2B
12 double unders - 8 db snatches - 6 C2B
etc.
5:00 rest
5:00 repeat

Accessory work: strict T2B 5 x 6-10 reps

cool down: run

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26.05.17

26 mei 2017

medball warm up

WOD

4RFT
40 burpees
40 wallballs 9/6kg

FUNDAMENTALS
Let's talk about: magnesium

Skill: burpees, wallballs

4RFT
20 burpees
20 wallballs 6/4kg

cool down: mobility

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25/05

25 mei 2017

gymnastics warm up

WOD

for time:
175 cal row

Accessory work: (weighted) pull ups 4 x 8 reps (2111)

FUNDAMENTALS
Let's talk about: importance of warming up

Skill: rowing

for time:
175 cal row

cool down: run

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