07/02/21 - WOD

7/2

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Banded Pull-Throughs
2) Inchworm+Scap PU
3) Banded GM's

A. 4 x 8:
BB Hip Thrusts
Rev. Grip Bent Over Row

B. For Time:
21 Deadlifts (225/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. Every :90 sec, for 6 Rounds:
Deadlifts x 6
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone