Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. For time @80% effort

4 Run around the house (560m)

21 Deadlift @ca. 50% 1RM DL

21 HSPU (scale as needed)

3 Run around the house

15 Deadlift

15 HSPU

2 Run around the house

9 Deadlift

9 HSPU

1 Run around the house

10 Lateral Burpees over bar

20 AirSquat

1 Run around the house

10 Lateral Burpees over bar

20 AirSquat

1 Run around the house

10 Lateral Burpees over bar

20 AirSquat

*Time Cap: 24 min

Þrek101

Metcon (No Measure)

A. E2M x 4 sets

8-10 Double KB Deadlift ;AHAFA + 4-6 Explosive Box Jumps + 10-20 sec Active hollow hang

B. AMRAP 20 min, In teams of two:

Person 1: Row (anyhow)

Person 2: 10/10m Suitcase Farmers carry + 20m AtlasBall Carry (keep the ball up to your chest the whole time) ;AHAFA

*Change after P2 is done

Athugasemdir

athugasemdir