07/30/21 - WOD

7/30

FRIDAY

HXBXplus

Warm Up
25 Cal Row
or
20 Cal Bike
Followed by...
Tabata x 4
1) Banded GM's
2) Air Squats

A. Five Sets:
Back Squat x 5
*build as comfortable

B. 16 min AMRAP:
200m Run Medball Carry
(20/14lbs)
20 DB Box Step-Overs w/ Medball
30 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)
*lookin for most time in YZ