Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 26 min @80% effort
2 Rounds of:
2 Run around the house
30 WallBalls 9/6kg to 3.05/2.75m
Then
2 Rounds of:
20/15 Cal Row (anyhow)
20 Pull-ups (anyhow)
Then
2 Rounds of:
20/15 Cal AirBike (anyhow)
4 x 15m Farmers Carry @Heavy weight
*split groups up to 3 teams, one team starts running, one starts rowing and the last team on the Bike
Þrek101
Metcon (No Measure)
A. Alt Intervals, 4 min on : 1 min off x 2 sets each (30 min) @80% effort
A1. 100 Run in place Jump rope + 10/10 Dynamic Side plank + 20 AirSquat
A2. 20 Steps Strict BearCrawl + 10/10 Shoulder to overhead @medium weight + 20 American Swings @same weight as in STOH
A3. 20 Steps High Knee raises w. AtlasBall in Front rack ;AHAFA + 10 Dynamic Reverse plank to L-sit w. heels on floor + 16-20 Alt Punt lunges @medium weight