4/28/21 - WOD

4/28

WEDNESDAY

HXBXplus

Warm Up
Couch Stretch x :30 sec each
Wall Slides x 10
Followed by...
Take 5 min to work on Handstand and Pistol Drills or progressions
Followed by...
Air Squats x 15
100m Run
Bear Crawl x 30 ft
(forward & backward)
100m Run
Air Squats x 15

A. 30 min AMRAP:
400m Run
30/20 Cal Bike or Row
20 Front-Racked KB Lunges (16/12kg)
20 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 12 min Window:
Establish a heavy...
Bench Press x 8
*5 DB Upright Flys between each set

B. "Tag"
In a 30 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Pull-Ups
8 Power Cleans
8 Deadlifts