Category Archives: wodify

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 12 Minute AMRAP Have fun! 😉 6 Deadlift @challenging weight 10m Handstand Walk/Bear Crawl to wall 10 Wall Balls Rest Rest to work ratio 1:1. Against a partner is best. B. For time: 100-80-60-40-20 DU (OR 150-120-90-60-30 SU) 50-40-30-20-10 American kb swings @light-medium […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt. EMOM 30 min A1. Row 15/12 Cal A2. 15 Thrusters A3. 10-15 Pull Ups (Anyhow) A4. 3-5 Wall Walks A5. 16-20 Russian KB Swing A6. 20-30 Sec Hollow Hold with plate Þrek101 Metcon (No Measure) A. Alt. Intervals 3 min on 1 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. METCON – E6M x 5sets 20/15 Cal Bike 6 Sprawls on AtlasBall + AtlasBall Over Shoulder 20 WB 60 DU / 100 SU 10 OH Squat @ca. 40/30kg Þrek101 Metcon (No Measure) A. EMOM 12min A1. 12-16 Heavy SDHP A2. 6-8/6-8 Bulgarian Split […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. Metcon – 10 Rounds for time: 5 Pull Ups (anyhow) 10 Double Db Push Press @light-medium 15 Air Squats 10 Double Db Hang Clean 30 DU / 45 SU 24 min Time Cap

Grandi 101 – – View Public Whiteboard Hreysti101 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 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 sets; Back Squats 6-5-4-3-3 reps B. Alt Intervals 90s work 30s rest x 9 (3 of each) B1. 15 Thrusters + Max reps: Burpees over bar B2. Row 12/9 Cal + Max reps: Alt Db Snatch B3. 1/1 Turkish Get […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Deadlift – In a 10 Minute Window find your 3 rep max B. AMRAP 16 min: Buy in: 450 m Run – into ascending ladder of: 3-6-9-12-15-18-21-… Deadlift @ca. 50% of your heaviest lift in A Push Ups/ Hand Release Push Ups/ HSPU […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 5sets: 5 Strict Press 8-10 Ring Rows 6/6 Single Leg Romanian Deadlift B. 12 minute AMRAP 15 Box Jumps 12 Push Press 9 TTB Þrek101 Metcon (No Measure) A. Intervals 2min on – 1 min off x 8-10 sets @ 90% […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 20/15 Cal Bike 20 American Swing 30 Mountain Climbers 5/5 Heavy Db Split Jerks 10 Burpees To Target OR 5 Bar Muscle Ups Þrek101 Metcon (No Measure) A. Alt EMOM x 30 min @85% effort A1. 6-8/6-8 KB Snatch @moderate weight […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Snatch EMOM x 12 Sets 1-6: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Balance + 1 OH Squat Sets 7-12: 1 Snatch + 1 Hang Snatch 1 Minute rest B. E30s X 6 1 Snatch C. Alt EMOM x 12 […]