Grandi 101 – –
Hreysti101
Metcon (Time)
A. For time @your best technical effort:
50/40 Cal Row
50 WallBalls
10 Alt. Dumbell Snatch (heavy)
40/32 Cal Row
40 WallBalls
10 Alt. Dumbell Snatch (heavy)
30/25 Cal Row
30 WallBalls
10 Alt. Dumbell Snatch (heavy)
20/15 Cal Row
20 WallBalls
10 Alt. Dumbell Snatch (heavy)
10/8 Cal Row
10 WallBalls
10 Alt Dumbel Snatch (heavy)
*Time Cap: 27 min
B. Superset for Quality
2-3 Sets in 6 minutes of:
2x15m Farmers Walk (heavy-ish)
10/10 Dynamic Side Plank
20-30 sec V-up Hold
Þrek101
Metcon (No Measure)
For Time @Your Best Technical Effort
4-5 Rounds of:
400/500m Bike
5/5 DB Strict Press
6 Sprawls
4-5 Rounds of:
400/500 m Bike
5/5 DB Push Press
6 Burpees
4-5 Rounds of:
400 /500m Bike
5/5 DB Push Jerk
6 Alt. Single Arm Devils Press
Time Cap 30 minutes