Grandi 101 – –
Hann Númi okkar fagnar 41 árs afmæli í dag, 20. janúar!
Til hamingju með daginn elsku Númi 🙂
Í tilefni dagsins fá allir bónus eftir æfingu eða 41 burpees 🙂
Hreysti101
Metcon (No Measure)
A. E90s x 8 sets ;build across
4 TNG Deadlift + 3 Hang Power Clean + 1-2 Jerk (anyhow)
B. Intervals, 90 sec on : 30 sec off x 7 sets
8 TNG Power Clean @ca. 40/25kg
8 Front Squat @same weight
8 Bent over barbell row @same weight
Remaining time: Balance Burpee
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 30-40 sec AirBike / Row
A2. 10-12 Sumo DL High pull @ca. 24/16kg
A3. 30-40 sec AirBike / Row
A4. 8-10/8-10 Split Squat w. weight in Goblet
A5. 30-40 sec AirBike / Row
A6. 12-15 Russian KB Swings @same weight