Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 25 min

A1. ca. 30-40 sec Super Slow and Controlled Strict BearCrawl

A2. ca. 30-40 sec AtlasBall over shoulder @medium weight

A3. 10/10 Shifting Split Stance Single arm Cable Push

A4. 7-10 Strict Pull ups (everyone needs to use rubber band, everyone needs to hold the tempo right (2020) 2 sec up, 2 sec down)

A5. 30-40 sec Back extension hold on floor

Þrek101

Metcon (No Measure)

A. Easy tempo w. light kb. @80% Effort

80/55 Cal AirBike/Row

80 Single Arm Deadlift

40 Mountain Climbers

40 sec. Single Under

20 Hollow Rocks

60/45 Cal AirBike/Row

60 Russian Swing

40 Mountain Climbers

40 sec. Single Under

20 V-ups

40/25 Cal AirBike/Row

40 Alt. OH Rev. Lunges

40 Mountain Climbers

40 sec. Single Under

20 WindShield Wipers

20/15 Cal AirBike/Row

20 Kb Snatches

40 Mountain Climbers

40 sec. Single Under

20 Toe Touches w.kb

Timecap 32 min

Athugasemdir

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