07/29/21 - WOD

7/29

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Static Hang
2) Wall Slides
3) Handstand Hold
Followed by...
One Round of:
10 Cal Bike
10 Wall Climbs

A. Three Rounds for Time:
1000m Row
20 Burpees over Row
10 Strict Pull-Ups
400m Run
20 Alt. DB Snatches (50/35lbs)
10 SA DB OH Squats (50/35lbs)
-10 each arm-
*35 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2)Plank to Pike
3) Plank Shoulder Taps

A. Three Sets of:
DB SA Curls x 12
(6 each arm)
Banded Tricep Ext. x 12

B. "Level Up"
In a 7 min Window:
100m Run
5 Clean & Jerks
*add one C&J each round
-2 min rest-
In a 7 min Window:
5 Burpees to Plate
5 Ab-Mat Sit-Ups
*add one rep to both mvnts each round

C. "Pipeline"
In a 5 min Window:
Max Meter SkiErg
*split class into 2 teams if 8 or less. 3 teams if 9 or more.