07/15/21 - WOD

7/15

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Static Hang
2) Banded GM's
3) Lunges

*Allow 8-10 min to set up and build up deadlift weight

A. EMOM x 30
1) 8 Deadlifts (70% of 1RM)
2) 16 KB Farmers Hold Lunges (24/16kg)
3) 6 Bar Muscle-Ups
4) 10/8 Cal Bike
5) Plank x :40 sec

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Burpee Box Jumps
*add one rep to both mvnts each round