Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. For time, In teams of two, split the reps up like you want:

30 Thrusters

30 Pull-ups (anyhow)

20 Thrusters

20 Pull-ups (anyhow)

10 Thrusters

10 Pull-ups

30 Squat Clean (power if needed)

30 Push-ups

20 Squat Clean

20 Push-ups

10 Squat Clean

10 Push-ups

100 Air Squat

75 Synchro sit-ups

100 Cal AirBike

*Time Cap: 30 min

Þrek101

Metcon (No Measure)

„Icelandic Santas“. For time:

Stekkjarstaur

Stekkjarstaur + Giljagaur

Stekkjarstaur + Giljagaur + Stúfur

……

Until you do all 13 of them in a row!

35 min Time cap

#1 Stekkjarstaur – 1x Turkish Get up+down

#2 Giljagaur – 2x Hindu Push ups

#3 Stúfur – 3x Strict Pull ups

#4 Þvörusleikir – 4x Dbl. KB Row

#5 Pottaskefill – 5x Dbl. KB Thrusters

#6 Askasleikir – 6x Sit outs

#7 Hurðaskellir – 7x Strict Burpees

#8 Skyrgámur – 8x Split Squat Jumps (8 on each leg)

#9 Bjúgnakrækir – 9x Swing

#10 Gluggagægir – 10x KB Sumo Deadlift High Pull

#11 Gáttaþefur – 11x Goblet Squat

#12 Ketkrókur – 12x Dbl. KB Push Press

#13 Kertasníkir – 13x Heeeeavy ball over shoulder

Athugasemdir

athugasemdir