Grandi 101 – –

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Metcon (No Measure)

A. Metcon

3 rounds for time:

600 m Run

30 Alt Db Clean + STOH (from the floor)

30 Wall Balls

30 Box Jumps

30 Push Ups

30 Box Step Ups (optional: use the Db)

30 Sprawls

20 Tuck Ups / 10 Toes To Rings

If you finish before the Time Cap you start doing the ascending ladder (1-2-3-4-5-6-…) of:

Wall Climb

Single Arm Thruster Left

Single Arm Thruster Right

35 min Time Cap


Metcon (No Measure)

TABATA 20 on / 10 off x 8

A1. Alt Db Snatch

A2. Sprawls + Jump to target / Hanging Knee Raises(or TTB)

A3. Shoulder Taps / Wall Balls

A4. Dbl Kb Deadlift / Push Ups on KB

A5. American KB Swing / Plank hold on KB

A6. Amrap: Jump Rope (for every break do 3 Burpees) (Optional: Try doing Du in the 10s rest)

A7. 1 Goblet Squat + 2 Backwards Lunges