07/01/21 - WOD

7/1

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Slides
2) Static Hang
3) Wall Walks

A. In a 12 min Window:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 2 @ 85%
4) 2 @ 90%
5) 1 @ 95%

B. 15 min AMRAP:
5 Pull-Ups
10 Push Press (115/75lbs)
30 DU's or 60 SU's

HXBX

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

A. 3 x 12
BB Curls
Banded OH Tricep Ext.

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*add one swing+squat each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Squat+ Curl
*add one rep to both each round