Grandi 101 – –

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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

Athugasemdir

athugasemdir