10/04/21 - WOD

10/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Air Squats
Followed by...
Two Rounds:
w/ empty BB...
Deadlifts x 5
Hang Power Cleans x 5
Push Press x 5
Push Jerk x 5

A. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

B. Every :90 sec, for 8 Rounds:
:60 on/:30 off
1) BB Hip Thrusts
2) DB Rom. Deadlifts
3) Ring Rows
4) SL V-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike

A. In a 12 min Window:
Front Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Deadlifts
8 KB Swings