4/23/21 - WOD

4/23

FRIDAY

HXBXplus

Warm Up
Two Sets:
1) KB Halos x 6 (each direction)
2) Straddle Pulses x 6
3) Plank Shoulder Taps x 20
Followed by...
Two Sets:
KB Windmills x 5 (each)
Bottom's Up KB Carry x 60 ft

A. 5x8:
BB Strict Press
(half rep+full rep=1 rep)
*5 Shoulder Fly's between each

B. 16 min AMRAP:
10 Strict HSPU
20 Box Jumps
40 Double-Unders or 80 Single-Unders

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
:30 on/:20 off
1) Banded GM's
2) 2 Squats + 1 Burpee
(repeat 2 squats+1 burpee until :30 sec is up)

A. Every 2 min, for 8 min:
8 Deadlifts
*add weight as you feel comfortable

B. "Tag"
In a 30 min Window:
40 Cals
80 Box Jumps
40 Cals
80 Burpees