4/15/21 - WOD

4/15

THURSDAY

HXBXplus

Warm Up
Static Hang x :30 sec
Wall Slides x 5 @1515
Scap Push Ups x 10
Two Sets:
Row x :60 sec
Wall Climbs x 2
Toes to Ring x 5

A. Every 2 min, for 12 min:
1) Max Bar/Ring Muscle Ups x :45 sec
(or Bar Muscle Up Progression)
2) Max Handstand Walk/Wall Walks x :60 sec
3) L-Sit x :60 sec (accumulated)

B. For Time:
50 Cal Row
40 Toes to Bar
30 Strict HSPU
20 DB Thrusters (50/35lbs)
10 Ring Muscle Ups
*25 min TIME CAP

HXBX

Warm Up
Group 1:
400m Run
Group 2:
Row until Group 1 is done with the run

A. EMOM x 6:
:35 on/:25 off
1) DB Step Ups
2) Ski Jumps
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 7 min Window:
100m Run
10 Deadlifts
*add one DL each round
-3 min rest-
In a 7 min Window:
150m Row
10 SA DB Push Press (each)
*add two PP each round
(one each arm)

C. "Pipeline"
In a 5 min Window:
Max Meters (SkiErg)
*if time allows