4/26/21 - WOD

4/26

MONDAY

HXBXplus

Warm Up
Banded Lat Stretch x :30 sec each
Banded Sampson Stretch x :30 sec each
Banded Lat Walk x :30 sec
Scap Push Ups x 15
Followed by...
Three Sets:
w/ empty BB...
1 Cluster + 2-3 Thrusters
*this is to practice going straight into first rep on Thrusters
Followed by...
:30 sec Bike
3 Pull Ups
:20 sec Bike
3 Pull Ups
:10 sec Bike
3 Pull Ups

A. "Fran"
21-15-9
Thrusters (95/65lbs)
Pull Ups

B. CORE & STRETCHING

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
*can set the BB down as needed. Do not have to be working for entire :60 sec.

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
10 Cal row
12 KB Squat + Swing
10 Cal Row
12 Devil's Press