July 16 2021

Jul 15

Written By Guest User

Warm Up:

3 x

200m Run

8 Inchworms

8/8 Staggered Stance RDL

Dead Bug 20 Sec

Bird Dogs 30 Sec

WOD:

Gym Crew

Deadlift Pyramid

1x9 @ 65%

1x7 @ 70%

1X5 @ 72%

1x3 @ 75%

1x3 @ 77%

1x5 @ 72%

1x7 @ 70%

METCON:

For Time

20 Alt DB Split Snatches

5 Rope Climbs

50 DB Deadlifts

5 Rope Climbs

20 Alt Db Split Snatches

L3 - 50/35

L2- 35/25, 4 RC

L1 - DB Sn 35/25, 10/10 Single Arm Row, KB Deadlifts, 10/10 Single Arm Row, DB Sn

At Home Crew

For Time

20 Back Pack Ground to Overhead

35 Burpees

50 Back Pack Deadlifts

35 Burpees

20 Back Pack Ground to Overhead

Guest User

July 19 2021