06/18/2021
Push Press (1 Rep Max)
Metcon (AMRAP – Reps)
2 Rounds:
2 min AMRAP:
200 m. run/row/bike
+ME Pullups/Muscle-ups
-Rest 1 min
2 min AMRAP:
200 m. run/row/bike
+ME Pushups/HSPUs
-Rest 1 min-
Enter Pullup and pushups into wodify
Metcon (Weight)
15-12-9-12-15
Reverse flies
Pyramid style start light increase weight to the set of 9 then work your way back down in weight. Enter heaviest set.
Reverse flies
Pyramid style start light increase weight to the set of 9 then work your way back down in weight. Enter heaviest set.
Opt. 2 5×2 @ 80% of 1 RM
Opt. 3 6×5 @ 6×5 @ 70% of 1RM
Opt. 4 Accessory Work