Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min ;build across 1 Power Clean + 1 Clean (anyhow) B. Alt EMOM x 15 min B1. 5-7 Hang Power Clean @ca. 60% of heaviest lift in A. B2. 6-8 Front Squat @same weight + 4-6 Lateral Burpees over bar […]
Category Archives: wodify
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 12 min @80% effort 20/15 Cal Row 20 Dbl DB/KB Thrusters @medium weight 16-20 Floor Press @same weight as in thrusters 10 Sprawls B. AMRAP 12 min @80% effort 20/15 Cal AirBike 20 Jumping Lunges OR Alt Forward lunges 8-10/8-10 Single arm […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 3 sets 2 No TNG Deadlift @ca. 85-90% 1RM (perfect technique!) + 10/10 Single arm Row ;AHAFA B. For time @your best technical effort 21 Deadlift @ca. 50% of your heaviest lift in A. 16 Lateral Box Step overs (with weight […]
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Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) 3 x 8 min Amrap’s @ca. 80% effort A. AMRAP 8 min 15/12 Cal Row (anyhow) 6/6 KB Suitcase Deadlift ;AHAFA 12 Toe touches 6 Band Pull Aparts ;tempo 2222 B. AMRAP 8 min 15/12 Cal AirBike 6/6 Single arm Cluster @medium weight 12 […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 12 min @80% effort 30/20 Cal Row (anyhow) 8-10 Rower Pike ups 30 AirBalls 9/6kg 15 Push-ups 7 Lateral Burpees over Medball B. AMRAP 12 min @80% effort 30/20 Cal AirBike (anyhow) 20 Alt Box step-ups 10/10 Single arm Row @medium weight […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 24 min 100 Run in Place Jump rope 7 KB Snatch @medium weight (right arm) 7 Single arm Thrusters @same weight (right arm) 14 Toe touches 7 KB Snatch @medium weight (left arm) 7 Single arm Thrusters @same weight (left arm) 14 […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 12 min to work your way up to 1 technical heavy set of: 1 Snatch (anyhow) + 2 OHS B. E90s x 4 sets 1 min AirBike @80-90% effort C. E90s x 4 sets 6-8 TNG Power Snatch @ca. 50-60% 1RM […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E4M x 3 sets 2 Front Squat @ca. 90% 1RM + 10/10 Single arm DB Row ;AHAFA + ca. 20 sec V-up Hold B. For time @your best technical effort 50 AirBall 9/6kg (wallballs but instead of throwing to a wall you throw […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 8 sets ;build across 6 Deadlift + 4 Hang Power Clean + 1-2 Shoulder to overhead B. Alt EMOM x 10 min B1. 8-10 V-ups + 6-8 Box Jumps 60/50cm B2. 8-10 AtlasBall over shoulder ;AHAFA Þrek101 Metcon (No Measure) A. […]
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Grandi 101 – – Í dag er open gym og við minnum ykkur á handþvott fyrir og eftir æfingu og að sótthreinsa allan búnað eftir notkun. Notum bláu dýnurnar fyrir alla vinnu á gólfinu 🙂 View Public Whiteboard Grandi101 Metcon (No Measure) OPEN GYM For time: 60/45 Cal AirBike Then 5 Rounds of: 5 Strict […]