7/19/21 - WOD

7/19

MONDAY

HXBXplus

Warm Up
1000m Row
or
800m Run

5-6 min to Warm Up DL

A. "Strict Diane"
21-15-9
Deadlifts (225/155lbs)
Strict HSPU's
*16 min TIME CAP

B. Three Sets:
BB Hip Thrusts x 6
Banded Pull-Aparts x 12

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) Air Squats

A. In a 16 min Window:
Establish a heavy set of 3...
Back Squat

B. "Tag"
In a 20 min Window:
8 Cals (MC)
8 Burpees to Plate
8 Plate G2O
8 Air Squats