06/17/21 - WOD

6/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
5 Plank to Pike
10 KB Swings (light)

A. "Nate Jr."
15 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (24/16kg)
or
15 min AMRAP:
8 Pull-Ups
8 Pike Push-Ups
8 KB Swings (24/16kg)

B. Three Sets:
SL Hip Bridge x 12 (each)
BB Bent Over Row x 8

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. A. Five Sets:
Strict Press x 6
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike/SkiErg
5 BB/DB Thrusters
*add one to both mvnts