04/08/21 - WOD

4/8

THURSDAY

HXBXplus

Warm Up
Jefferson DL x 10
(very slow)
Followed by...
Empty BB Complex
Three Rounds
Rom. DL x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squats x 3
Hang Squat Cleans x 3
*use this warm up to go over clean pulls, muscle cleans, and hang squat cleans in-depth for new Members

A. Every :90 sec, for 5 Rounds:
8 Deadlifts

B. For time:
800m Run
20 Deadlifts (155/105)
30 Box Jumps
40 Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Plate to Overhead
2) Burpees to Plate

A. In a 15 min Window:
3 x 12
DB Fly's
BB Strict Press
DB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Weights SL Sit-Ups
2) Knee Tucks
3) Plank Up Downs

B. "Level Up"
In a 9 min Window:
10 Cal Bike
10 Ab-Mat Sit-Ups
-3 min rest-
In a 9 min Window:
10 Cal Row
10 KB Swing+Squat