Grandi 101 – –

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Metcon (No Measure)

A. In teams of 3, for time @90%+ effort

Buy in: 1200m Run with a ca.15/10kg slamball

*Share the ball anyhow

200 Wallballs

*One have to be in a handstand against the wall during wallballs.

150 Power cleans @ca. 50% 1RM PC

*One have to be in a plank position during lifts.

100 Toes to bar

*Divide anyhow, each break 3 synched burpees.

150m Walking lunges

*Two walk one rest.

200 Double-unders

*One have to be in hollow hold during jumps.

**Time Cap: 34 min


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

*rest 1 min between

A1. Clean & Jerk L/R

A2. AirBike

A3. Battle Rope vs. AirSquat OR Goblet Squat

A4. SkiErg

A5. Box Step-ups vs. Push-ups

A6. Row

A7. Punt lunges vs. Sprawls

A8. 4 min Run without brake