07/16/21 - WOD

7/16

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Air Squats
5 HR Push-Ups
25 Plate Jumps

A. Every 7 min, for 35 min:
250m Row
40 DU's or 80 SU's
40 Air Squats
20 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)