06/22/21 - WOD

6/22

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Inchworms
3) Plank
Followed by...
EMOM x 6
:40 on/:20 off
(:20 sec each side)
1) Banded Paloff
2) Single Leg Glute Bridge
3) Side Plank

A. Four Sets:
Bent Over Row x 8

B. Four Rounds for Time:
50 DU's or 100 SU's
30 Cal Row or 25 Cal Bike
10 Deadlifts (225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Devil Snatches
(each side)
*add one each round