4/16/21 - WOD

4/16

FRIDAY

HXBXplus

Warm Up
60ft Medball Carry w/ Pec Activation
10 Medball DL's @ 4011
60 ft Medball Carry w/ Pec Activation
10 Medball DL's @ 20X1
10 Stationary Split Squats (left)
20 Plank Shoulder Taps
10 Stationary Split Squats (right)
20 Plank Shoulder Taps

A. EMOM x 30
1) 8 Deadlifts @ 65-70% of 1RM
2) 16 Walking Lunges w/ Farmers Carry (32/24kg)
3) 16 Band Pull Aparts
4) 12 Box Shoot Throughs
5) :30 sec Front Leaning Rest on Rings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Mountain Climbers
2) Plank to Pike Posiiton
3) Cobra Stretch

A. In a 15 min Window:
1...10
10...1
Thrusters
Hammer Curls
directly into...
Two Sets:
:20 on/:20 off
1) Hollow Hold
2) Hollow Rocks
3) Flutter Kicks
4) Bicycles

B. "Tag"
In a 20 min Window:
9 Goblet Squats
12 KB Swings
15 Cals (MC)