Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min (4 of each)

A1. 6-15 Pull-ups (anyhow)

A2. 4-10 HSPU (anyhow)

A3. 8-15 OHS @barbell only

This is not to failure, technique work.

B. AMRAP 14

3 Devil Press @ca. 2x 20/14kg

5 Strict Pull-ups

7 Push-ups

10 Alt Lunges @same weight as in Devil press

Þrek101

Metcon (No Measure)

In teams of two, 3 x 8 min amrap’s

rest 2 min between

A.

40 Cal AirBike (35 cal for boy and a girl and 30 cal for two girls)

30 Russian KB Swings @ca. 24/16kg

20 Strict Pull-ups (scale down as needed)

10 Burpees

B.

40 Cal Row (35 cal for boy and a girl and 30 cal for two girls)

30 Dbl KB/DB Thrusters @medium weight

20 Push-ups

10 Box Step-up overs w. same weight as in Thrusters

C.

40 Cal SkiErg (35 cal for boy and a girl and 30 cal for two girls)

30 V-ups

20 Over and under hurdle

10 AtlasBall over shoulder ;AHAFA

Athugasemdir

athugasemdir