04/06/21 - WOD

4/6

TUESDAY

HXBXplus

Warm Up
14/12 Cal Bike or Row
Followed by...
Static Hang x Max Time
Wall Sit x :60-:90 sec

A. In a 15 min Window:
Clean & Jerk Practice

B. "18.1"
20 min AMRAP
8 Toes to Bar
10 SA DB Hang Clean & Jerk (50/35)
14/12 Cal Row or Bike

HXBX

Warm Up
12 Cals (MC)
Followed by...
Air Squats x 10
Scap Push Ups x 15
Plank Shoulder Taps x 20

A. 3 x 10
Supinated BB Bent Over Row
Wide Grip Push Ups
directly into...
Three Rounds:
:20 on/:20 off
1) Hollow Hold
2) V-Ups
3) Bicycles

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
100m Run
10 Wall Balls
10 DB Hang Squat Cleans
-3 min rest-
In a 5 min Window:
"Pipeline"