Grandi 101 – –

View Public Whiteboard

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

Athugasemdir

athugasemdir