Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. ALT. EMOM x 12min:

A1. 6-8 Barbell Strict press (clean the bar)

A2. 6-8 Strict pull ups (strict Chest to bar)

A3. 10/10 Calve raises on plate (holding weights optional)

A4. 20-30 sec Ring Support Hold

B. Chipper

50-50-50-50 (100 Su)

Double Unders

40-30-20-10 (30/24/15/8)

Cal row

10-10-10-10

Push jerks @challenging weight

15 min TC

Þrek101

Metcon (No Measure)

For time:

100 Du/200 Su

5 Rounds:

10 Atlas Ball over shoulder

5 Burpee box jumps

1 Run around the house (150m)

100 Du/200 Su

5 Rounds:

15 Toe Touches

10 Push ups

5 Atlas ball squats

100 Du/200 Su

5 Rounds:

5/5 Single Arm KB/DB Thrusters

6 Alt Box Step Ups (weight optional)

8/8 Suit case deadlift

100 Du/200 Su

32 min Time Cap

Athugasemdir

athugasemdir