WOD

10-11

10 1 min rounds of:

25 squats

Max reps of C&J 80/55

Rest 2 min btwn rounds.

———————————-

SKILLZ

Turkish getup

Wod

AMRAP 12

2 tgu kb/Barbell 32/24 30/20

6 box jumps

12 knees to elbow.

2018 10 10

Team WOD, TC 30 min

Rodd

500/500 m

400/400 m

300/300 m

200/200 m

100/100 m

Person 1 ror, person 2 håller 2 KB (24/16 kg) i frontrack sen byter man.

Straff för att släppa KB, 5 synkade burpees.

Om man blir klar inom 30 min så går man tillbaka 100-200-300… osv.

9/10

Dagens Wod

Amrap 25

10 strikta Pullups

20 S2OH KB 24/16 kg

30 rysk swing 24/16 kg

Skills

Pistols

Amrap 15

Alt. Pistols

10 boxjumps

12 mountain climbers

4/10

Overhead Lunges

4-2-2-2-2-2

—————————-

4 rounds for time

15 overhead lunges 60/40

25 knees-to-elbows

Timecap: 15

——————————————-

Skillz

KB-Snatch

WOD

AMRAP 15

8 kb-Snatch Left arm

10 Push-ups

8 kb-Snatch Right arm

10 Toes-to-bar

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    Bernstorpsvägen 19
    232 91 Arlöv
    Sweden
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    info@gripencrossfit.com

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