June 18 2021
Warm Up:
3 Min Row/Bike
Then
3x
4 Inch Worm Push ups Then Finish with Max Push Ups
30 Sec HS Hold or Plank Hold
10 Scapular Pull Ups
WOD:
Gym Crew
15 Min E90 Sec Alternate Between
1) 5 Bench Press (Start at 70% and Increase)
2) 100’ Farmers Carry
METCON
For Time
15 Deficit HSPUs
45 DB Bench Press
45/35 Cal Row//38/30 Cal Bike
15 Devils Press
L3 - 50/35
L2- HSPUs, 35/25
L1- DB Push Press, 25/15, 35/28 Cal Row//30/21 Cal Bike, Burpees
AT Home Crew
15 Min E90 Sec Alternate Between
1) 5 Back Pack Explosive Floor Press
2) 100’ Suit Case Back Pack carry (50’ out and 50’ Back opposite hands)
METCON
For Time
15 HSPUs or Back Pack Push Press
45 Push Ups with Back Pack On
800M Run
15 Back Pack Devils Press