Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 10 min
A1. 15-30 sec Flexed arm Pull-up Hang
A2. 8-10 Bench Press @medium to medium heavy weight ;Pump
B. AMRAP 16 min @your best technical effort
5-7 Pull-ups (anyhow)
5/5 Single arm DB Hang Power Clean & Jerk @medium weight
5/5 Controlled Single leg side plank w. bottom leg moving up and down
30 Double-unders / 50 Single-unders
Þrek101
Metcon (No Measure)
A. AMRAP 14 min @80% effort
20/15 Cal AirBike
5-7 Strict Pull-ups
7/7 Single arm KB Clean & Jerk @medium weight
B. AMRAP 14 min @80% effort
20/15 Cal Row
10 Sumo DL High Pull @ca. 24/16kg
7-10 Push-ups