03/31/21 - WOD

3/31

WEDNESDAY

HXBXplus

Warm Up
2 Rounds
100m Row Challenge

Every :90 sec for 9 min:
1) :30 Bear Crawl + :30 Hollow Hold
2) :30 sec Paloff Hold Squats (each side)
3) Static Hang x :30 Pronated, :30 Supinated

A. 5 sets:
Back Squat x Heavy Set of 3 Reps
-rest 2 min between-

B. 'Karen'
For time:
150 Wall Balls (20/14)

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. In a 5 min Window:
Establish a moderately heavy set of 8 Bench Press
-2 min rest-
In a 5 min Window:
DB/BB Floor Skull Crushers
*sets of 8

B. "Level Up"
In an 9 min Window:
5 Cal Bike
5 Push-Ups
*add one cal and one push-up each round
-rest 2 min-
In a 9 min Window:
100m Run
10 Dball over Shoulder
*add 1 dball each round