WOD planning


Wat te geven?




okt
20
wo
Basic
okt 20 hele dag

M: Battle Rope

W: Kettlebell Swing

Coach can create a WOD with these exercises and add max 2 M or W exercises. No G today

Intermediate
okt 20 hele dag

M: Battle Rope

W: Kettlebell Swing with 2 KB’s

Coach can create a WOD with these exercises and add M or W exercises. No G today

okt
21
do
Basic
okt 21 hele dag

G: Air Squat

W: Dumbbell Clean

M: Single Under

Coach creates WOD with only these exercises

Intermediate
okt 21 hele dag

G: Hanging Leg Raise to eyes level

W: Devil Press

M: Double Under

Coach creates WOD with these exercises and can add exercises if he wants

okt
22
vr
Basic
okt 22 hele dag

PR: perform max Burpees in 5 minutes

After that the coach can create a WOD with only M exercises. No G or W today

Intermediate
okt 22 hele dag

PR: perform max Burpees in 7 minutes

After that the coach can create a WOD with only M exercises. No G or W today

okt
23
za
Basic
okt 23 hele dag

W: Muscle Snatch

G: Superman

Coach creates WOD with these exercises and can add max 2 W or G exercises. No M today

Intermediate
okt 23 hele dag

W: Step Over Box with 2 Kettlebells

G: GHD Hip Extension

Coach creates WOD with these exercises and can add other W or G exercises. No M today

okt
24
zo
Basic
okt 24 hele dag

M: Air Bike

G: Jumping Lunges

W: Barbell Power Clean

Coach creates WOD with only these exercises

Intermediate
okt 24 hele dag

M: Air Bike only with arms

G: Hanging Knees To Elbows

W: One Arm Dumbbell Press

Coach creates WOD with these exercises and can add exercises

okt
25
ma
Basic
okt 25 hele dag

W: Overhead Squat

Coach creates WOD with this exercises and can add other W exercises. No G or M today

Intermediate
okt 25 hele dag

W: Squat Snatch (Heavy Day)

After that the coach can create a WOD if necessary but only with W exercises. No G or M today

okt
26
di
Basic
okt 26 hele dag

G: Broad Jumps

M: Cal Row

The coach can create a WOD with these exercises and add max 2 G or M exercises; No W today

Intermediate
okt 26 hele dag

G: Burpee Pull-Up

M: Cal Row

The coach can create a WOD with these exercises and add G or M exercises. No W today.

okt
27
wo
Basic
okt 27 hele dag

M: Burpee Over Bar

G: Handstand Hold

W: Sumo Deadlift High Pull

Coach creates a WOD with only these exercises

Intermediate
okt 27 hele dag

M: Burpee Over Box

G: Legless Rope Climb

W: Russian Kettlebell Swing (Heavy)

Coach creates a WOD with these exercises and can add other exercises if he wants

okt
28
do
Basic
okt 28 hele dag

B: Coach can choose a Benchmark with max 3 exercises

Intermediate
okt 28 hele dag

B: Coach can choose a Benchmark

okt
29
vr
Basic
okt 29 hele dag

PR: Max Box Jumps in 3 minutes

PR: unbroken knee raises on bar

After that the coach can choose other exercises for a WOD

Intermediate
okt 29 hele dag

PR: Max unbroken Kipping Pull Ups

PR: Max unbroken Pistols

After that the coach can choose other exercises for a WOD