Grandi 101 – –

 

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min @medium weight

A1. 3 Hang Power Snatch w. 1 sec pause at catch + 1 OHS

A2. 1 Power Snatch + 2 Below Knee hang Snatch

B. Intervals, 30 sec on : 60 sec off x 4 sets @100% effort! ALL OUT from start to finish!

Max Cal AirBike

Þrek101

Metcon (No Measure)

Partner up – 3×12 Min Amrap – 2 Min Btw.

A. 12 Min AMRAP – Split Reps at Will

100 DU/200 SU

80 Dynamic Side Plank

60 Sec Hollow Hold

40 Cal Row

20 Pikes On Rower

B. 12 Min AMRAP – Split Reps at Will

50 Hand to Hand Swing

40 Alt. DB Snatch

30 Goblet Squat

20 KB Clean & Jerk

10 KB Snatch

C. 12 Min AMRAP – I go, You go

16 Drop Squat

12 Push Ups

8 Box Jumps

4 Wall Walks

Athugasemdir

athugasemdir