4/21/21 - WOD

4/21

WEDNESDAY

HXBXplus

Warm Up
Banded Ankle Dorsiflexion x :30 sec each
Followed by...
Run 400m @ easy pace
Followed by...
Two Sets:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

A. Three Rounds (each) for Time:
In teams of two...
50 Wall Balls (20/14lbs)
*must complete all 50 Wall Balls before switching

B. Three Sets of:
Bulg. Split Squats x 8 each
SA DB Row x 8 each

HXBX

Warm Up
Three Sets (9 rounds):
:30 on/:20 off
1) Row/Bike
2) Medball Activation
3) Inchworms

A. 3x8
DB Fly's
DB Double Tricep Ext.
DB Upward Fly's

B. "Tag"
In a 30 min Window:
100m Run
10 Box Jumps
8 DB Clean & Jerks
6 Devil's Press
*Use same DB's for both mvnts. It should be an easy C&J, but challenging weight for Devils Press