Category Archives: wodify

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 17 Min A1. EMOM x 5 Min 1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch A2. EMOM x 5 Min 1-2 Snatch A3. EMOM x 5 Min 3-5 OHS *Rest 1 Minute Between Each EMOM B. For […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 4 Sets 3-5 Bench Press @75-85% of 1RM 7 Deadlifts @65% of 1RM 3-5 Strict HSPU/Box HSPU *Two and Two together, Each Pair Shares One Rack and Two Barbells B. 5 x 2 Min On, 1 Min Off Intervals @85% Intensity […]

Grandi 101 – – “Investing in yourself is the best investment you can make“ View Public Whiteboard Hreysti101 Metcon (No Measure) A. 3 x 7 Min AMRAPs @80% Intensity 3 Min Rest Between Each AMRAP A1. AMRAP #1 15 WallBalls 12 Alt. DB Snatch (24/16 kg) 9 C2B/Pullups (anyhow) A2. AMRAP #2 15 Goblet Squats […]

Grandi 101 – – Gleðilegan ágúst gott fólk! Nú hefst fjörið 🙂 View Public Whiteboard Hreysti101 Metcon (No Measure) A. E90s x 7 Sets 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean B. Alt. EMOM x 18 Min @YBTE B1. 6-8 Front Squats (Heavy Weight) B2. 4-6 Power Cleans (Same Weight) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) Partner AMRAP 600m Run (Partners Switch after 150m) 60 Front Squats (60/43 kg) 60 Alt. Single Arm DB Hang Clean & Jerk (24/16 kg) 60 Box Jumps Overs 600m Run (Partners Switch after 150m) 60 Hang Power Clean (60/43 kg) 60 Hand Release Push […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 Sets (Build Up, From Rack) Set 1: 3 Push Press + 2 Push Jerk + 2 Split Jerk Set 2: 2 Push Press + 2 Push Jerk + 2 Split Jerk Set 3: 2 Push Press + 1 Push Jerk […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 18 Min AMRAP @60-70% Intensity 750/650m Row 60m Dbl. KB Farmers Carry (2 x 32/24 kg) 45 DU/90 SU 30m Single Arm KB Overhead Lunges (24/16 kg) 15 Burpees Over Rower *The Goal is to Finish at Least Two Whole Rounds 🙂 B. […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 15 Min A1. EMOM x 7 Min 1 Pause Power Clean + 1 Pause Squat Clean *2-3 Sec Pause @Knee Rest 1 Min A2. EMOM x 7 Min 1-2 Clean (anyhow) B. E2M x 5 Sets @80% Intensity 150m Run 7-10 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) For Time @70% Intensity 2500m Bike 30 Pullups (anyhow) 30 Box Jumps 30 Alt. DB Snatch (22/14 kg) 2000m Bike 20 Pullups 20 Box Jumps 20 Alt. DB Snatch (22/14 kg) 1500m Bike 10 Pullups 10 Box Jumps 10 Alt. DB Snatch (22/14 kg) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In 13 Minutes Finish 4-5 Rounds of: 4 Deadlifts @ca. 80% of 1RM (No Tng) 4-8 Strict Press @AHAFA *Two and Two together, Each Pair Shares One Rack and Two Barbells B. 6 Min AMRAP @75-85% Intensity 6 Deadlifts (100/70 kg) 6 Double […]