Grandi 101 – –
,,A little progress each day adds up to BIG results”
Hreysti101
Metcon (No Measure)
A. E2.5m X 4 sets:
6-8/6-8 Split Squats (AHAFA) +
12-16 Gorilla Row (AHAFA) +
5/5 Deadbug
B. For Time @ Your Best Technical Effort
50/40 Cal Bike
40 Russian Kb Swing (medium weight)
30 (15/15)Reverse Lunges (w. kb in Overhead or Front Rack)
20 Double Kb Thrusters (medium weight)
10 Atlas Ball Over Shoulder (Heavy-ish)
20 Double Kb Thrusters (medium weight)
30 (15/15)Reverse Lunges (w. kb in Overhead or Front Rack)
40 Russian Kb Swing (medium weight)
50/40 Cal Bike
Time Cap: 20 min
Þrek101
Metcon (No Measure)
A. For Time @ Your Best Technical Effort
5 Rounds:
300-400/200-300m Row
10-15/6-10 Pushups
10 Rounds:
10-15 Airsquat
6-10 Situps
5 Heavy Db. Push Jerk (alternating rounds L/R)
5 Rounds:
700-800/500-600m Bike
10-15 Sumo Deadlift HighPull
Timecap: 34 Min