7/23/21 - WOD

7/23

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Couch Stretch
-:20 sec each leg-
2) Cossack Squats
3) Inchworms

A. In a 18 min Window:
Find a 3 Rep Max
Back Squat

B. For Time:
800m Run
150 Air Squats
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Plank to Pike
3) Inchworms

A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) DB Squat+Curl
2) KB Swing+Squat

B. "Level Up"
In an 18 min Window:
200m Run
5 Turkish Get-Ups (each side)
*add one Turkish Get-Up to each side every round

Paul Dickey