Grandi 101 – –

Did you heare the good news? IT’S FRIDAY 🙂

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Hreysti101

Metcon (No Measure)

A. Chipper

600 m Run (stóri hringurinn)

40/30 Cal bike

40 Alt Db Snatch rx: 22/16

40 Box jump overs

40 Toes to bar

30/20 Cal Bike

10 Wall walks/15 Worm walk + push up

40 DB Single arm Hang Squat Clean

20 Ring dips/30 Dips on Rack (kipping

allowed)

20/15 Cal bike

30 Single arm Bent over row

30 Sit ups

30 Alt DB step ups on box

15/10 Cal Bike

10/10 Single arm Thruster

600 m Run

35 min Time Cap.

Þrek101

Metcon (No Measure)

Amrap 16

24 Double KB/DB Suit Case Deadlift @Light-medium weight

10 Russian Leg Lifts

16 Gorilla row

10 Toe touches

8 Double KB/DB Shoulder to overhead

10 V-Ups

4 Double KB/DB hang Snatch

10 Shoulder Touches in Plank

2 min rest

B. 7 min time cap:

15-12-9-6-3

Double KB/DB Front squats

Burpees over KB

Athugasemdir

athugasemdir