04/02/21 - WOD

4/2

FRIDAY

HXBXplus

Warm Up
Russian Baby Makers x 10
Jefferson DL x 10
Followed by...
Two Sets:
:30 sec each side
1) Banded Palloff Hold
2) Banded Lat Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*little rest as possible

A. 8-10 min of :
Gymnastic Practice

B. For Time:
50/40 Cal Row
40 DL's (225/155)
50/40 Cal Row

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Burpees

A. Two Sets of:
Strict Press x 8
DB Shoulder Flys x 10

B. "Point Break"
In a 30 min Window:
100m Run
9 DB/BB Deadlifts
9 Wall Balls
9 DB/BB Squat Cleans
9 Burpees
9 DB/BB Push Press
9 Burpees