Grandi 101 – –
It´s a good day to have a good day !
Hreysti101
Metcon (No Measure)
A. Partnerworkout
I go You go
Buy in:
3 Rounds
10 Synchro Air squats
5 Synchro Burpees
300 Du/450 Su
120 Wall balls
120 American KB Swing (24/16 – or AHAFA)
80 Single arm KB STOH @same weight
80 Sprawls
50 Atlas ball over shoulder ca. 40kg/30kg
50 HSPU
Into max distance:
Row (Changing freely)
30 min Time Cap
Þrek101
Metcon (No Measure)
A. Tabata 20 on 10 off x 8, 1 min rest between rounds
Everyone gets weights and jump rope and goes through the rounds together in order
A1: Sprawls / Run in Place Jump rope
A2 Single Arm Push Jerk / Scissor kicks
A3: Goblet squats / Worm walk
A4: Controlled Mountain Climbers / Russian KB Swing
A5: Single Arm Devils press / Air squats
A6: Double round and it is an AMRAP OF: 10DU/20SU + 5 SDHP + 10 Split Squat Jumps(scaled: Reverse lunges)