04/01/21 - WOD

4/1

THURSDAY

HXBXplus

Warm Up
Banded Scarecrow x 10
Wall Slides x 5 @ 3131
Scap Pull-Ups x 10-15
Followed up...
9 min EMOM
1) Press from Jerk x 5
2) Tall Jerks x 5
3) Butt Kickers x 20

A. Two Sets:
DB Shoulder Press x 8 @ 2111
Supine Ring Rows x 8 @2111
DB Skull Crushers x 8 @2011
Strtict TTB/KTC x 8 @2110
-rest 45 sec between each-

B. Five Rounds:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Body Weight Lunges

A. 3 x 12
DB Curls
Plate Halos
(12 each direction)
directly into..
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Hanging Knee Tucks
3) Mountain Climbers

B. "Capture the Flag"
25 min AMRAP
Two Rounds Buy In of:
50 KB Swings
50 Air Squats
50 Goblet Hold Lunges
Max Cals in remaining time...
*Most Cals wins. One Male and One Female Winner.