Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. In 14 Minutes Finish 4-5 Rounds of:
4-6 Deadlifts @70-80% of 1RM (No Touch and Go)
6-8 Dbl. DB Bench Press
8-10 DB Pullover
B. 9 Min AMRAP @75-80% Intensity
12/10 Cal Row
9 Dbl. DB Hang Clean & Jerk (2 x 22/14 kg)
6 Burpee Over Rower
3 Man Makers (Same DB’s, No Pushup)
C. For Time @100% Intensity
500m Row
Þrek101
Metcon (No Measure)
On a running clock @YBTE
60 Cal Bike
5 Rounds of:
10 Ground 2 Overhead with Plate
8 Drop Squats (from plate /plates)
6/6 Forward Lunges w. Plate OH
60 Cal Bike
5 Rounds of:
24 Double Unders / 48 Single Unders
12 (6/6) DB Clean&Jerk
6 Balance Burpee to Plate
AMRAP up to 30 min:
Ascending Ladder 1-2-3….
Cal Bike
Alt. Single Arm DB Devils Press to Thrusters (L+R)