Grandi 101 – –
“Movement is a medicine for creating change in a person’s physical, emotional and mental states“
Hreysti101
Metcon (No Measure)
For time @Your Best Technical Effort
50 Double Unders/ 100 Single Unders/ 40 Sec working on your DU
21-15-9
Hang Power Clean (AHAFA)
Front Squat (Same weight)
50 Double Unders/ 100 Single Unders/ 40 Sec working on your DU
15- 12 -9
Power Clean (Same Weight)
Shoulder2Overhead
50 Double Unders/ 100 Single Unders/ 40 Sec working on your DU
Then…..
AMRAP Up to 30 minutes
3 Clusters (Same Weight)
6 Toes2Bar/High Knee raises
9 Sprawls over Bar
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10 sec OFF x 8 sets each @Your Best Technical Effort
A1. Air Balls
A2. Ground to Overhead with Medball vs. Forward Lunges w. medball rotation over front leg
A3. KB/DB Hang Squat Clean (L/R)
A4. Plank with Kb Pull Through
A5. KB/DB Shoulder2Overhead
A6. Russian Twist w. medball vs. Russian leg lifts
A7. KB/DB Bent Over Row (L/R)
A8. Burpee Box Jumps/ Sprawls to Step Ups