04/07/21 - WOD

4/7

WEDNESDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :30 sec
(each side)
Couch Stretch x :60 sec
(each side)
Followed by...
Every :90 sec, for 6 min:
:30 sec each
1) Bear Crawl + Hollow Hold
2) Paloff Hold
3) Russian Step Ups
4) Banded Walks + Banded Squats

A. In a 15 min:
Back Squat
1) 5 Reps @ 65-70%
2) 3 Reps @ 75-80%
3) 1 Rep @ 85-90%
4) 8 Reps @ 75%
5) 8 Reps @ 75%
6) 8 Reps @ 75%

B. Four Rounds for Time:
20/15 Cal Bike
40 KB Lunges (24/16kg)
(20 each leg)

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
DB Hammer Curls x 12

B. "King of the Hill"
In a 20 min Window:
8 BB DL's
10 Lat. Burpees over Bar
12 Cals (MC)
*Most time spent in the Yellow Zone