Maastaveto tempausotteella,

5 x 5

Keuze uit 2 wod's

''De Klokov''

Buy in: 100 KB Snatch 20/12

Then 30 min Amrap:

9 x Handstand push up
11x Muscle - up / Pull up
13 x KB Thruster 24/16
15 x WallBall shot 10/6
100 m Sprint

But out: 100 double unders / 300 single unders

OF:

''De Iwan''

Buy in: 200 double unders / 600 singles

Then 25 min Amrap:

10 x Push up
5x Pull up
15 x Sit up
100 m Sprint
10 x Shoulder press 45/30

But out: 150 Air squat

Back squat 4 x 3

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
Clean pull from below the knee: 3X5 at 80% of your 1RM
Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%

A. Pistol squats (modify height if necessary) 3X5 per leg
B. Single-leg reverse hypers 3X15 per leg
C. Ab wheel rollouts 3X10

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

WOD - For Time:
60 Wall Balls (20, 14)
30 Pull Ups
40 Wall Balls
20 Pull Ups
20 Wall Balls
10 Pull Ups

Tabata Medball Situp:
4 Rounds Weighted (20,14)
4 Rounds Russian Twist (20,14)

4 rounds:
50M XPO Sled Push

5 rounds

20 DU / 60 SU
12 DB snatch

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2