July 23 2021

Jul 22

Written By Guest User

Warm-up

100m Run

10 Air Squats + 5 Burpees-to-Target

2 Wall Walks

WOD:

Gym Crew

Push Press 9-7-5-5-7

12 Min E2:30Min

1x9 at 65%

s1x7 at 70%

1x5 at 72%

1x7 at 70%

METCON:

Death by Thruster

12 Min OTM - Add 1 thruster EMOM until you cannot complete required amount

6 CTB Pull Ups + 2 Thrusters

6 CTB Pull Ups + 3 Thrusters

6 CTB Pull Ups + 4 Thrusters

And so on until failure or you get to 12 thrusters

L3 - 115/75

L2 - Pul Ups + 95/65

L1 - RR + DB Thrusters

At Home Crew

12 Min E2:30Min

9,7,5,5,7 Back Pack Presses or Back Pack Floor Presses

METCON:

Death By BackPack Thruster

12 Min OTM - Keep Adding 1 thruster until Failure or 12 minutes is up

6 Back Pack Rows + 2 Thrusters

6 Back Pack Rows + 3 Thrusters

6 Back Pack Rows + 4 Thrusters

ENJOY

Guest User

July 26