4/14/21 - WOD

4/14

WEDNESDAY

HXBXplus

Warm Up
15/12 Cals (MC)
Followed by...
Three Sets:
w/ empty BB...
1) Deadlift x 3
2) Clean Shrugs x 3
3) Clean High Pull x 3
4) Power Clean x 3

A. In a 15 min Window:
Find a 1 RM Power Clean

B. Three Rounds for Time:
20 Cal Row or 15 Cal Bike
10 Man-Makers

HXBX

Warm Up
Tabata Style x 10
1) High Knees
2) Butt Kickers
3) Air Squats
4) KB DL
5) Russian KB Swings
Followed by...
One Set:
Push Ups x 5
Scap Push Ups x 10

A. In a 15 min Window:
1...10
10...1
Bent Over Row
Banded Pull-Aparts

B. "King of the Hill"
In a 25 min Window:
100 Cals (MC)
directly into AMRAP:
10 SA KB Bent Over Row
20 Russian KB Swings
40 Reverse Lunges
(body weight)
*Most time in YZ