Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 9 min ;AHAFA
A1. 5-6/5-6 Half Kneeling Press
A2. 10-12/10-12 Single arm Row @same weight as in Press
A3. ca. 10-15/10-15 sec Cross Diagonal Plank Hold
B. E90s x 8 sets (12 min)
5 TNG Power Clean @ca. 50% 1RM Clean + 5 Shoulder to overhead + 5 Front Squat + 20-30 Lateral Jumps over bar
Þrek101
Metcon (No Measure)
A. AMRAP 8 min @your best technical effort
30/20 Cal Row
10/10 Single arm KB Shoulder to overhead @medium weight
ca. 20 sec Hollow hold
B. AMRAP 8 min @your best technical effort
30/20 Cal AirBike
20 Alt DB Snatch @medium weight
20 Russian Twist @same weight as in snatch
C. AMRAP 8 min @your best technical effort
100 Run in Place Jump rope
10/10 Single arm Thrusters @medium weight
20 Back extensions