Grandi 101 – –

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Hreysti101

Metcon (No Measure)

Laugardagssprengja!

In Teams of Two @Your Best Technical Effort.

Split the reps up like you want

120/90 Cal Row

120 Box Jumps

120 Single Arm DB Shoulder to Overhead

120 Reverse Lunges (w. DB in FR)

120 Single Arm DB Hang Snatch

60/45 Cal Cal Row

Max Rounds up to 32 minutes: I Go, You Go!

4 Devils Press to Thrusters (Two Dumbells)

6 Lateral Burpess over Dumbells

(One full round before switching)

Individual Version:

@Your Best Technical Effort finish:

30-20-10 reps of:

Cal Bike / Row /

Box Jumps

Single Arm DB Shoulder to Overhead

Alt. Reverse Lunges (with in FR)

Single Arm Db Hang Snatch

30/22 Cal Row

Max Rounds up to 32 minutes. Rest 1:1

4 Devils Press to Thrusters (Two Dumbells)

6 Lateral Burpess over Dumbells

Þrek101

Metcon (No Measure)

A. Tabata 20 on 10 off x 8 @Your Best Technical Effort

A1. Alt. Forward Lunges (w. Plate Overhead) vs. Ground2Overhead w. Plate

A2. Plate Jumps vs. Sumo Deadlift HighPull

A3. Side Plank Hold (L/R)

A4. Single Arm KB Shoulder to Overhead (L/R)

A5. Inchworm to plank vs. Heel Taps

A6. Single Arm KB Hang Clusters (L/R)

A7. AMRAP x 4 min: 5 Sprawls – 10 Russian KB Swings – 15 Air Squats (Goblet Squats)

A8. AMCAP x 4 min: Row for Meters

Athugasemdir

athugasemdir