07/13/21 - WOD

7/13

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Sumo Stance Squats
2) Banded GM's
3) Superman Pulses

*Allow 5-6 min to warm up Back Squat

A. In a 15 min Window:
Back Squat
1) 5 @ 75%
2) 3 @ 80%
3) 1 Rep @ 85%
4) 5 @ 80%
5) 3 @ 85%
6) 1 @ 90%
7) 8 @ 70%

B. For Time:
15-12-9
Thrusters (135/95lbs)
Lat. Burpees over Bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's