05/03/21 - WOD

5/3

MONDAY

HXBXplus

Warm Up
200m Run
directly into...
Two Sets:
Russian Baby Makers x 10
Cossack Squats x 10

A. Three Sets:
Front-Rack BB Split Squats x 5
Rear-Foot Elevated DB Rom. DL x 5 (each)
*on split squats allow knee to drive forward over toes, such that your hamstring is resting atop your calf, but keep full foot on the ground. On DL's set up like bulg. split squat, but only slight bend in knee and reach down to perform Rom. DL.

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)
*if there is more than 8 ppl in class, have two groups and group 2 will start at the 5 min Mark

HXBX

Warm Up
100m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Scap Push-Ups

A. In a 15 min Window:
10-9-8...1
Deadlifts
*:15 sec Hollow Hold between each round (10 total)

B. "Tag"
25 min AMRAP:
15 Air Squats
12 KB Swings
9 TTB or Knee Tucks
6 Burpees
100m Run