Grandi 101 – –

„Be the best you“

View Public Whiteboard

Hreysti101

Metcon (No Measure)

2500m /2200m Bike

12-9-6-3

Shoulder2Overhead (ca. 50/35kg)

Toes to Bar

21-15-9 reps of:

Front Squat (same weight)

Lateral Burpees over bar

30-20-10

Russian KB Swings

WallBalls

2500m /2200m Bike

30 min Time Cap

Þrek101

Metcon (No Measure)

Chipper down-up

70/60 Cal Row

60 Double Unders / 120 Single Unders

50 25/25) Dumbell Hang Snatch

40 Forward Lunges

30 Box Jumps/Step Ups

20 Single Arm Devils Press

*Start with going down the workouts and then up (after 20 devils press you work your way up)

‘*Rest 1 minute then AMRAP @YBTE up to 30 minutes:

8/6 Cal Row

10 Alt. Lateral Box Steps over (w. DB optional)

12 Strict Mountain Climbers (slow&controlled)

Athugasemdir

athugasemdir