4/19/21 - WOD

4/19

MONDAY

HXBXplus

Warm Up
Row x :60 sec
Two Sets:
Medball Squats x 10
Medball Rot. Throws x 10 each
Medball DL x 10
Medball Alt. Step-Ups x 10
Medball Hamstring Curls x 10

A. Every 2 min, for 40 min:
1) :90 sec Bike (for Cals)
2) 20 Front Rack KB Walking Lunges (24/16kg)
3) :90 sec Row (for Cals)
4) 15 Burpee Box Jump-Overs (24"/20")
*recording total Cals in Rounds 1 and 3 for a total score at the end

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
Inchworms x 10
Plank to Pike x 10
Scap Push Ups x 10

A. Four Sets:
Turkish Get Ups x 5 each
*100m Run in-between sets
*Build in weight if comfortable

B. "King of the Hill"
Every 5 min, for 20 min:
100m Run
8 DB Hang Squat Cleans
10 Wall Balls
12 Alt. DB Snatches