10/08/21 - WOD

10/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded Squats
2) Bike
3) Russian Step-Ups
(:20 sec each leg)

A. In a 16 min Window:
Back Squat
1) 8 @ 65% of 1-RM
2) 6 @ 75%
3) 4 @ 85%
4) 3 @ 90%
5) Max Reps @ 80%
*No more than 5 sec rest at top during max set

B. Three Rounds for Time:
500m Row
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Four Rounds (Buy-In):
15 Push-Ups
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals