Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
5 Strict Press + 8-10/8-10 Single arm Row + 10-20 sec Active hang
B. In teams of two, I go – you go
AMRAP 16 min
10-15 One Ring Supinated Ring row
10m Strict BearCrawl
1-3 Wall Climbs
10m Strict BearCrawl
*while partner 1 is working on his round then partner 2 is Rowing for Cal – then change after each round
Þrek101
Metcon (No Measure)
A. For Time @best Technical effort
2000/1800m Bike
into 5 Rounds of:
12 Russian Kb Swing @ medium heavy kb
10 Goblet Squats (same kb)
8 push ups
2000/1800m Bike
Into 4 rounds of:
6/6 kb Shoulder 2 Overhead
10 air squats
8 sprawls
2000/1800 m Bike
Into 3 rounds of:
12 Sumo Deadlift High Pull
10 Dropsquats
8 Burpees
Remaining time up to the 33 min mark: Bike