07/12/21 - WOD

7/12

MONDAY

HXBXplus

Warm Up
EMOM x 8
:35 on/:25 off
*Nasal breathing only
1) KB Swings
2) Wall Slides
3) Static Hang
4) Medball Activation

A. In a 15 min Window:
Establish a 1RM Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

A. In a 15 min Window:
Back Squat x 8
*build as comfortable

B. "Tag"
In a 24 min Window:
100 Cals (MC)
100 Air Squats
100 Plate G2O