4/30/21 - WOD

4/30

FRIDAY

HXBXplus

Warm Up
:60 on/:20 off
1) Bike or Row
2) Banded GM's
3) Bike or Row
4) Hollow Rocks
5) Bike or Row
6) DB Rom. DL (light)

A. Three Rounds for Time:
20 Cal Row or 15 Cal Bike
21 Deadlifts (225/155lbs)
12 Lat. Burpees over Bar
*18 min TIMECAP

B. Three Sets:
SL Deadlifts x 8 each @3011
Barbell Glute Bridges x 8
Side Plank x :45 sec each

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups