06/04/21 - WOD

6/4

FRIDAY

HXBXplus

Warm Up
5 min Row
Min 1 @ 50% of RPE
Min 2 @ 60%
Min 3 @ 70 %
Min 4 @ 75%
Min 5 @ 80%

A. "Christine"
Three Rounds for Time:
500m Row
12 DL's (@ bodyweight)
21 Box Jumps (24"/20")

B. Two Sets of:
Posted SL DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :45 sec (each)

C. "Pipeline"
In a 5 min Window:
Max Meter Ski-Erg
*IF TIME ALLOWS

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Air Squats
3) Shoulder Taps

A. In a 12 min Window:
3 x 12
Seated Strict Press
Banded Tricep Ext.
DB Hammer Curls

B. "King of the Hill"
20 min AMRAP:
40 Plate to OH
200m Run
40 KB Swings
200 Run
*Most time in the Yellow Zone