Grandi 101 – –

“Friends that workout together stay together“

Minnum á vinavikuna í næstu viku 🙂

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Metcon (No Measure)

Friday Fun!

3 rounds for time @Your Best Technical Effort

600/500m Row

30 Alt. DB Clean + Shoulder2Overhead(from the floor)

30 Box Jumps (step down)

30 Push Ups

30 Box Step Ups (bodyweight)

30 Sprawls

10 Toes To Rings

If you finish before the Time Cap you start doing the ascending ladder (1-2-3-4-5-6-…) of:

Wall Walks

Single Arm DB Thruster Left

Single Arm DB Thruster Right

Time Cap: 30 min

Metcon (No Measure)

Friday Fun!

For Time @your best technical effort:

2 Rounds of:

15/12 cal Row

30 Box Jumps (step down)

30 Reverse Lunges (body weight)

15/12 cal Row

30 Sprawls

30 Russian KB Swing (medium weight)

15/12 Cal Row

30 Alternating V-ups/ Single Leg Russian Leg Lifts/Dead Bug

30 Wall Balls

15/12 cal Row

30 Burpees

30 Double-Unders / 60 Single-Unders

*TimeCap: 32 min

*If you finish the workout within the timecap ow for as many calories as possible up to the 32 minute mark.

Time Cap 32 min.