Category Archives: wodify

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt Intervals, 2 min on : 1 min off x 5 sets each (30 min) A1. 5 Hang Power Snatch @ca. 50% 1RM + 5-7 OHS + Remaining time: AirBike A2. 8-10 Pull-ups anyhow + 6-8 Burpee Pull-ups + Remaining time: Jump Rope […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 sets 5 Front Squat ;AHAFA 1st rep w. 2 sec pause at bottom + 4 regular B. AMRAP 17 min @your best technical effort 20 Punt Lunges @light to medium weight 10 Toes to bar 20 Hip Thrusts @same weight […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 5-7/5-7 Single leg RDL + 14-20 Lateral DB Toss B. E4M x 4 sets @high effort 15/12 Cal AirBike + 15 Russian Swings + 10 Goblet Squat + 5 Burpee box Jumps Þrek101 Metcon (No Measure) 30 Min […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt E30s x 16 sets ;build across A1. 1 Power Clean + 1 Strict Press + 1 Push Press A2. 1 Clean (anyhow) + 2-3 Jerk (anyhow) B. „GRACE“ For time: 30 Clean and Jerk @ca. 60/43kg *or @ca. 50% 1RM Clean **Time […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 13 min @your best technical effort 10/8 Cal Row 15 AirBalls /WallBalls 10 Toes to bar / V-ups / Toe touches B. AMRAP 13 min @your best technical effort 10/8 Cal AirBike 15 Pull-ups anyhow / 10/10 Single arm Row 10 Box […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 min. *RX standard: […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 12 min @easy tempo 10/8 Cal Row 10 Over and under Hurdle 10 Dbl KB Clean @medium weight 10 Gorilla row B. AMRAP 12 min @easy tempo 10/8 Cal AirBike 10 Cossack squat w. DB Toss @medium weight 5/5 Windmills @same weight […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 30 min A1. 5 – 7 Hang Squat Clean @ca. 40-50% 1RM A2. 30-40 sec V-Up Hold A3. 8-10 Shoulder to Overhead @same weight as in A1 + 6-10 Push-ups A4. 6-10 Burpee box jumps A5. 4 Power Clean + […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 1st set: 5 Deadlift @ca. 70-75% 1RM 2nd set: 3 Deadlift @ca. 80-85% 1RM 3rd set: 2 Deadlift @ca. 90% 1RM 4th set: 1 Deadlift @By feel *Optional: 10-12 SeeSaw Press ;AHAFA B. Intervals, 2 min on : 1 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 4-5 Rounds for quality: 5-7/5-7 Half Kneeling press ;AHAFA + 5-7/5-7 Windmills @same weight + 10-15 Beat Swings *Time Cap: 8 min B. AMRAP 17 min @easy tempo 8 Scapular Pull-ups 10 Banded Pull apart 12 Gorilla Row ;AHAFA 14 Skater Jumps 12 […]