Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

3 Back Squat (low or high) @ca. 80-85% 1RM + ca. 30 sec handstand hold (free – against wall or scale down as needed)

B. AMRAP 16 min @your best technical effort

21 WallBalls

15 Pull-ups /ring row (anyhow)

9 Burpees

15 American Swings @ca. 24/16 or lower

21/15 Cal Row / AirBike (change every other round)

Þrek101

Metcon (No Measure)

A. AMRAP 30 min @your best technical effort

2 Run around the house (ca. 280m)

10/10 Single arm Thrusters @moderate weight

10 Strict Pull-ups (scale down as needed)

20 Alt High Knee raises w. AtlasBall in FR (AHAFA)

10 AtlasBall over shoulder @same ball

Athugasemdir

athugasemdir