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26/4/2016

Gepost op 26 april 2016

strength: A. tabata row B. tabata KBS C. tabata C. tabata goblet squats D. tabata burpees wod: amrap 12 min: 10 V-ups, 10 KBDL, 10 Box jumps, 25 DU’s

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23/4/2016

Gepost op 23 april 2016

teamwod “holleyman”: 30 RFT: 5 WBS, 3 HSPU, 1 power clean (85/60). alternate partner after each round post time in comments

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21/4/2016

Gepost op 21 april 2016

wod:  2 rounds: 1min GTOH, 1min plate SU,  min sled push, 1min WBS, 1min KBDL. round1: alternate every exercise with 1 min row (cal) round 2: alternate every exercise with 1 min DU’s. 4 min rest between rounds    

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20/4/2016

Gepost op 19 april 2016

warm up: 2 rounds of 1 min dead hang, 1 min rope skip, 1 min row; Strength: A. EMOM 6 min: 6 (weighted) pull-ups B. max reps unbroken pullups (any style). WOD: AMRAP 9 min: 3 pull-ups, 6 burpees, 9 KBS (24/16)

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19/4/2016

Gepost op 19 april 2016

WOD: for time: row 1600m, 50 OHL (25/15), 50 box-jumps, run 1600m, 50 OHL (25/15), 50 box-jumps

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18/4/2015

Gepost op 18 april 2016

WOD: 5RFT: 15 WBS (9/6), 20 SU, 25 DU post time in comments

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15/4/2016

Gepost op 15 april 2016

WOD: A1. tabata planches (front-side-back-side) A2. tabata hollow rocks+supermans A3. tabata KBS+KBDL A4.tabata flutter kicks+russian twists B. “Annie”: 50-40-30-20-10 DU’s+Sit-ups

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