Grandi 101 – –

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Metcon (No Measure)

For Time, In Teams of two, Split the reps like you want:

100/80 Cal Bike

60 Dumbell Snatch (ca 12-20 kg)

100 Wall Balls

60 Reverse lunges w. DB in Front Rack

100 Box Jumps

60 Single arm DB Shoulder to Overhead

100 Burpees/Sprawls

60 Toes to Rings

100 Single arm DB Thrusters

60 Lateral Box step ups over (with dumbell)

100 Cal Bike

Time Cap: 35 minutes


Metcon (No Measure)

A. Tabata 20 on 10 off x 8, 1 min rest between rounds

A1: Air Squats

A2. Single Arm KB Shoulder to Overhead (L/R)

A3: Split Squats w. kb in front rack (L/R)

A4: Sumo Deadlift High pull / Horse Stance hold

A5: Single Arm Thrusters (L/R)

A6: G2OH w/plate vs. OH lunges (w. plate)

A7. Row (20 sek fast/ 10 sek slow

A8. Burpees/Sprawls/downups