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Outdoor WOD – Buiten Rek

OUTDOOR WOD 1

A. MOBILITY & WARM UP

2 Rounds:

200 Meter Run

5 Burpees

10 Air Squats

30 Seconds Hanging Knee Raise

5/5 Spiderman And Reach

 

B. OUTDOOR WOD 1:

For Time:

Buy In:

800 Meter Run

 

Then 2 Rounds Of:

50 Burpees

40 Pull-ups

30 Pistol Squats –> Option = Air Squats

20 V-ups

10 Handstand Push-ups –> Option = Push-ups

 

Buy Out:

800 Meter Run

 


OUTDOOR WOD 2

A. MOBILITY & WARM UP

2 Rounds:

400 Meter Run

5 Walkouts + Push-Ups

30 Seconds Dead Hang From Pull-Up Bar

30 Seconds Hollow Rock Hold

 

B. HERO WOD “SEVERIN”

For Time:

50 Strict Pull-ups

100 Handreleased Push-ups

5000 Meter Run

* If you got a 10 kg vest wear it

 

 


OUTDOOR WOD 3

A. MOBILITY & WARM UP

2 Rounds:

1000 Meter Bike

3 Wall Walks

10 Kipping Pull-up Swings

5/5 Rolling Pistols

 

B. MAGGIE GO’S BIKING

Buy In:

10000 Meter Bike

 

Then, 5 Rounds of:

20 Handstand Push-ups

40 Pull-ups

60 Single Leg Squats, Alternating Leg

 

Buy Out:

10000 Meter Bike

*Use A Mountainbike Or Racebike

 

 


OUTDOOR WOD 4

A. MOBILITY & WARM UP

2 Rounds:

200 Meter Run

50 Moutain Climbers

20 V-ups

 

B. OUTDOOR WOD 4:

For Time:

400 Meter Run

10 Burpees

400 Meter Run

9 Burpees

400 Meter Run

8 Burpees

400 Meter Run

7 Burpees

400 Meter Run

6 Burpees

400 Meter Run

5 Burpees

400 Meter Run

4 Burpees

400 Meter Run

3 Burpees

400 Meter Run

2 Burpees

400 Meter Run1

1 Burpee

 

 


OUTDOOR WOD 5

A. MOBILITY & WARM UP

2 Rounds:

400 Meter Run

5 Burpees

10 Kipping Pull-up Swings

30 Elbow Plank In To Push-up Plank

 

B. HERO WOD “SMYKOWSKI”

For Time:

6000 Meter Run

60 Burpee Pull-ups

* If you got a 10 kg vest wear it

 

 


OUTDOOR WOD 6

A. MOBILITY & WARM UP

2 Rounds:

400 Meter Run

5 Walkouts + Push-ups

10 Straight Leg Sit-ups

30 Seconds Pigeon Stretch

 

B. HERO WOD “GUNNY”

For Time:

1600 Meter Weighted Run

50 Push-ups

50 Sit-ups

1600 Meter Weighted Run

50 Push-ups

50 Sit-ups

1600 Meter Weighted Run

* Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with ±22,5 kg

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