06/18/21 - WOD

6/18

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:35 on/:25 off
1) Wall Slides
2) Paloff Hold Rev. Lunges
3) Banded GM's

A. Every :90 sec, for 5 Sets:
Strict Press
1) 5 Reps @ 70%
2) 4 Reps @ 75%
3) 3 Reps @ 80%
4) 2 Reps @ 85%
5) 1 Rep @ 90%

B. 12 min AMRAP:
9 Devil's Press (50/35lbs)
12 DB Box Step-Overs
15 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
12 Burpees over Bar
15 BB/DB G2O
18 Cals (MC)