07/06/21 - WOD

7/6

TUESDAY

HXBXplus

Warm Up
Two Sets:
Squat Therapy x 10
DB Rom. DL x 10
Russian Step-Ups x 20
(10 each leg)

A. Three Sets:
Box Jumps x 5
Deadlifts x 5
Wall Balls x 5
*use this to build up in weight on DL and practice speedy transitions

B. "Kelly Brown Jr."
Four Rounds for Time:
440m Row
10 Box Jumps (30"/24")
10 Deadlifts (225/155lbs)
10 Wall Ball Shots (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. Three Rounds:
BB Bent Over Row x 8
DB Rev. Fly's x 10
Banded Lat Pull-Downs x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Single Leg V-Ups
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
150m Row
15 KB Swings
*add one swing each round
-3 min rest-
In a 9 min Window:
100m Run
5 Pull-Ups
*add one Pull-Up each round