Category Archives: wodify

Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. Alt Intervals, 90 sec on : 30 sec off x 2 sets of each @comfortable tempo A1. Row (anyhow) A2. Farmers Walk @ca. 2 x 24/16kg A3. AirBike (anyhow) A4. ca. 10 Beat Swings + 5 Sprawls A5. SkiErg (anyhow) A6. 10 Skater […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time, In teams of two, Split the reps up like you want: 3 Run around the house 30 Hang Power Clean and Jerk @ca. 50/35 or 40/25kg 30 Pull-ups (anyhow) – Strict before kipp 30 HSPU (scale down on Box) 2 Run […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 3 sets 5 No TNG Deadlift @ca. 70% 1RM (try using hook grip, not mixed grip) + 10-16 SeeSaw Presses (AHAFA) B. Intervals, 90 sec on : 30 sec off x 7 sets @80-90% effort 30 sec Row + 30 sec […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 4 sets 5-7 Bench Press (AHAFA) ca. 65-70% 1RM + 10-15/10-15 Single arm Row (AHAFA) B. For time, 5 rounds of: 9 Push-ups 15 One Ring ring row (sup grip) 21 Toe touches 1 Run around the house *Time Cap: 12 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min – In teams of two – change the reps/cal up like you want 100/70 Cal Row 80 Thrusters @Barbell only 60 Box Jumps 60/50cm 40 Over and under hurdles 20 MedBall Sit-ups (together) Þrek101 Metcon (No Measure) A. AMRAP 32 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min – Build your way up to heavy set 1 Snatch High Pull + 3 Hang Power Snatch + 1 OHS B. E3M x 5 sets @high effort 10/15 Cal AirBike 8-10 Hang Power Snatch @ca. 30/20kg 8-10 Toes to […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 3 sets 5 Back Squat (low or high) @ca. 70% 1RM + 4-6 Strict Chin-ups (AHAFA) B. Alt EMOM x 20 min B1. 10-15/10-15 SlamBall Side throws to wall B2. 40 sec Row B3. 12 Unbroken Thrusters @ca. 30/20kg B4. 40 […]

Grandi 101 – – View Public Whiteboard Útiæfing Metcon (No Measure) A. For time @your best technical effort Run 3 Rounds around Plútó 30 American Swings 10/10 Single arm Thrusters 10 Toe touches w. weight in hands Run 2 Rounds around Plútó 30 American Swings 10/10 Single arm Thrusters 10 Toe touches w. weight in […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 28 min A1. 50-100m Hill Sprint A2. 6-8/6-8 Single arm Snatch to lunge A3. 6-8 sets of: 1 Burpee + 2 Air Squat A4. 6-8/6-8 Half Kneeling press

Grandi 101 – – View Public Whiteboard Útiæfing Metcon (No Measure) A. E3M x 4 sets 8-10 Steps Right arm OH Walking lunges 8-10 Shoulder to overhead (right arm) 8-10 Steps Left arm OH Walking lunges 8-10 Shoulder to overhead (left arm) B. E2M x 6 sets 20 Russian Twist 6 Burpee broad jumps 20 […]