10/14/21 - WOD

10/14

THURSDAY

HXBXplus

Warm Up
3 min AMRAP:
3 Burpees
6 Inchworms
9 Air Squats

A. EMOM x 10
:30 on/:20 off
1) Banded Palloff
2) Banded GM's
3) Couch Stretch
4) Side Plank
5) Russian Step-Ups
*Perform one side first time through and other side second time through

B.Four Rounds for Time:
400m Run
10 Deadlifts (275/185lbs)
15 Toes to Bar

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 x 12:
DB Seated Floor Press
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total