Grandi 101 – –
“The Toughest Lift of all,
is your ass off the couch“ 😉
Hreysti101
Metcon (No Measure)
A. In 14 minutes finish 4-5 Rounds for Quality of:
4-6/4-6 Pistols (Box Pistols)
4-8 Strict PullUps (Ring Row)
6-10 Strict Dips
B. 2 Rounds For Time @Your Best Technical Effort:
16 DBL KB Deadlift (ca. 32/24kg)
16 Box Jumps Overs
32 Double Unders/46 Single Unders
10 PullUps (Anyhow)
16 Russian KB Swings (ca.24/16kg)
16 DB Box Step Ups (ca. 22/16kg)
32 Double Unders/46 Single Unders
10 PullUps (Anyhow)
16 KB Goblet Squats (ca. 32/24kg)
16 Alt. DB Snatch (ca. 22/16kg)
32 Double Unders/64 Single Unders
10 PullUps (Anyhow)
Time Cap: 13 minutes
Þrek101
Metcon (No Measure)
A. For time:@ YBTE
Buy In: 2500/2000 m Bike
Into 5 Rounds of:
8/8 DB Hang Power Clean
3 Burpees/Sprawls
6/6 Dumbell Shoulder to Overhead
3 Burpees/Sprawls
4/4 Dumbell Hang Clusters
3 Burpees/Sprawls
1000/800 m Bike
Into 3 Rounds of:
16 Alt. Dumbell Snatch
8-10 Ring Row/ PullUps (anyhow)
Buy Out: 2500/2000 m Bike
Time Cap: 30 min
B. Teygjur:
Dúfan – 2 mín á hvora hlið
Axlateygja (sporðdreki) 2 mín á hvora hlið