oktober 2018

01-11

Push Jerk

3-3-3-3-3-3

AMRAP 15 min

21 T2B

16 enarms push jerk 28/20 varannan hand.

ENDURANCE PASS

P1 400 löp

P2 500/400 rodd

Varannan övning 10 set totalt

Max varje set!

AMRAP 12 min

2o2 vartannat varv

10/8 cal rodd 8 burpees over row.

30/10

‘Murphish’

1600m Run

100 Hang Power Clean 40/27,5

200 Russian Swings 24/16

300 Lunges

1600m Run

Vest 10/7kg

——————————

Skillz

Pistols

AMRAP 15

10 Pistols

15 Knees-to-elbows

20s Handstand

29-10-2018

Thruster

5-5-5-5-5

WOD

Hang Complex

7 BMU + 7 C2B + 7 pull-ups

21 Thruster

5 BMU + 5 C2B + 5 pull-ups

15 Thruster

3 BMU + 3 C2B + 3 pull-ups

9 Thruster

42,5/30kg

Skills

Pistol

AMRAP 15

10 alt. Pistol

15 Knees 2 Elbow

20s Handstand hold

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    Sweden
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    info@gripencrossfit.com

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