WOD

22/4 2015

“As above, so below”
Teamwod – alternating exercises 22 min amrap
• 15 Boxjump
• 15 KB sving 24/16 – American
• 15 power cleans 50/35 kg
• 15 pushups
• 15 cal row

2015-04-21

Strength/skill handstand skill practice

In 15 minutes depending on your level establish

A/ max handstand for time ( with wall)

B/ max handstand for time (without wall)

C/ max handstand walk for distance

WOD -5 RFT (15 min time cap)

5 m HS  walk ( or 10s handstand hold against wall)

15 abmat sit-ups 

5 m HS walk

30 DUs

2015-04-19

“Ready for whatever” Timecap 30 minuter

Run 800 m togheter 

3 rounds of

24 thrusters (35/25)

24 pullups 

400 m together 

3 rounds of 

24 thruster (35/25)

24 pullups 

Run 800 together 

17/4 2015

Ninja training – timecap 30 min
5 rounds of:
• 1 ninja
• 2 rack2rack sprints
50 situps

4 rounds of:
• 1 ninja
• 2 rack2rack sprints
40 situps

3 rounds of:
• 1 ninja
• 2 rack2rack sprints
30 situps

2 rounds of:
• 1 ninja
• 2 rack2rack sprints
20 situps

1 round of:
• 1 ninja
• 2 rack2rack sprints
10 situps

1 ninja =
• 3 pullups
• 2 C2B
• 1 Bar MU

  • Kontakta oss

    Gripen CrossFit
    Bernstorpsvägen 19
    232 91 Arlöv
    Sweden
    Phone: +46-(0)40-685 30 20
    info@gripencrossfit.com

    Öppettider

    • Måndag 05.45-21.00
    • Tisdag 05.45-21.00
    • Onsdag 05.45-21.00
    • Torsdag 05.45-21.00
    • Fredag 05.45-19.15
    • Lördag 08.45-15.00
    • Söndag 08.30-15.00
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