04/09/21 - WOD

4/9

FRIDAY

HXBXplus

Warm Up
With a PVC Pipe
PVC Pass Through x 10-12
PVC Behind the Neck Press x 10-12
PVC OH Squats x 10-12
*opportunity to work on shoulder and OH squat mobility

A. In a 15 min Window:
Establish a heavy 5...
Overhead Squats

B. "Strict JT"
For Time:
21-15-9
Strict HSPU
Strict Ring Dips
Strict Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
:30 on/:20 off
1) Static Hold
2) Squat Jumps

A. EMOM x 6:
:40 on/:20 off
1) Plate/Slamball Squats
(holding weight outfront)
2) KB Goblet Hold Rev. Lunges

B. "King of the Hill"
In a 10 min Window:
Row/Bike/SkiErg
*Looking for most yellow zone during this time
directly into..

C. "Tag"
In a 12 min Window:
100m Run (each)
40 Burpees to Plate
80 Plate to Overhead
*Split up reps however they'd like