Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 4 sets

5 Front Squat (first rep w. 2 sec pause at bottom + 4 regular) ;AHAFA + 6-10 Strict Pull-ups ;AHAFA + 8-10 Banded Front raises to OH

B. For time @your best technical effort

50 (25/25 each side) Single arm DB Thrusters @medium weight

30 Alt DB Snatch @same weight as in thrusters

10 Burpee Box jumps

30 Single arm DB Thrusters

20 Alt DB Snatch

10 Burpee Box jumps

Time Cap: 10 min

Þrek101

Metcon (No Measure)

A. E2M x 5 sets

3/3 Reverse Lunges + 5 Goblet Squat ;AHAFA + 8-10 Russian KB Swings @same weight

B. Alt Intervals, 2 min on : 1 min off 2 sets of each (2 of each before moving on) @85-90% effort

B1. 10/8 Cal Row + 8 AtlasBall (slamball) Thrusters @medium weight

B2. 10/8 Cal AirBike + 6/6 Single arm KB Shoulder to overhead @medium weight

Athugasemdir

athugasemdir