10/15/21 - WOD

10/15

FRIDAY

HXBXplus

Warm Up
Five Rounds of:
w/ an empty BB...
1 Squat Clean
+
3 Front Squats

Allow 5-6 min to warm up Back Squat

A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 70% 1-RM
2) 6 @ 80%
3) @ 90%
4) 2 @ 95%
5) Max Reps @ 85%
*no more than 5 sec between each rep on max set

B. "Charley Horse"
For Time:
50/35 Cal Bike or 75/50 Cal row
25 Front Squats (175/115lbs)
25 Burpee Box Jumps (24"/20")

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings