07/09/21 - WOD

7/9

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Lat Pull-Downs
2) Row
3) Alt. Lateral Lunges
4) DB Rom. DL (light)

*Allow 5 min to warm up Back Squat

A. In a 15 min Window:
Back Squat
1) 5 Reps @ 65-70%
2) 3 Reps @ 75-80%
3) 1 Rep @ 85-90%
4) 6 Reps @ 80%
5) 6 Reps @ 80%
6) 6 Reps @ 80%

B. For Time:
1000m Row or 800m Run
50 Thrusters (45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Banded GM's
3) Butt Kickers
4) Banded Squats
5) DB Alt. Snatches (light)
6) Plank

A. In an 18 min Window:
10-9-8...1
Back Squat

B. "Level Up"
In a 15 min Window:
10 Cals (MC)
10 DB Man-Makers