10/26/21 - WOD

10/26

TUESDAY

HXBXplus

Warm Up
Eight Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Banded Squats
3) Side Plank Hold
4) Russian Step-Ups
*switch sides second time through

A. Four Sets of:
Bulg. Split Squats x 8
Rev. Grip Bent Over Row x 8

B. For Time:
1000m Row
100 Air Squats
75 KB Swings (24/16kg)
50 SA Front-Racked KB Lunges
(Switch hands at 25 reps)
75 KB Swings
100 Air Squats

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) BB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone