06/25/21 - WOD

6/25

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Sumo Stance Squats
2) Banded GM's
3) Rev. Lunges
4) Burpees

A. In a 16 min Window:
Back Squat
1) 5 Reps @ 75%
2) 3 Reps @ 80%
3) 1 Rep @ 85%
4) 8 Reps @ 75%
5) 8 Reps @ 75%

B. Every 5 min, for 15 min:
20/15 Cal Bike or 25/20 Cal Row
12 Lat. Burpees over Bar
9 BB Front Squats (135/95lbs)
6 HSPU's
*record 3 times

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round