4/20/21 - WOD

4/20

TUESDAY

HXBXplus

Warm Up
Two Sets:
:60 on/:20 off
1) Row
2) Banded GM's
3) Bike
4) Banded Pull-Throughs
Followed by...
:60 sec Russian KB Swings
(light)

A. Take 16 min to build to:
1RM Deadlift
Followed by...
Six Rounds:
:20 on/:15 off
1) Weighted V-Ups
2) Hollow Rocks

B. 10 min AMRAP
8 Burpees to a Bar
8 Pull Ups
8 SA DB Hang Clean & Jerks (50/35lbs-Left)
8 SA DB Hang Clean & Jerks 950/35lbs-Right)

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Inchworms
3) High Knees

A. Every :90 sec, for 9 min (6 sets):
:60 on/:30 off
1) Squat + Curl
2) Banded Crunch + Banded Tricep Ext.
directly into...
Six Rounds:
:20 on/:15 off
1) Plate V-Ups
2) Plate Hold Toe Touches

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
20 Cals (MC)
Max Man Makers
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters (SkiErg)