WOD

21/3 2015

“Kill me”

Burpee 10                 15       20   15   10

OverOversquat 10   15       20    15   10

Runt 200                  300     400  300  200

19/3-15

OTM 5
5 pc (PowerClean) 80/55
5 burpee bar jump

OTM 5
4 pc 80/55
6 burpee bar jumps

OTM 5
3 pc 80/55
7 burpee bar jumps

5 min amrap 1-1,2-2,3-3 e.t.c
Pc 80/55
Burpee bar jumps

2015-03-17

Strength-Deadlift 10 RM (10-10-10-10) Start at 50% of 1 RM then work up.

WOD 10 minutes of intervals 30 s work/30 s rest

Max rounds of the following in the 30 s work 

1 sprint from rack to half way and back

3 burpees 

5 pullups  

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    232 91 Arlöv
    Sweden
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    info@gripencrossfit.com

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