08/12/21 - WOD

8/12

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded GM's
2) Static Hang
3) KB Swings (light)

A. Every :90 sec, for 6 sets:
Deadlift
1) 6 reps @ 70%
2) 4 Reps @ 75%
3) 2 Reps @ 80%
4) 6 Reps @ 75%
5) 4 Reps @ 80%
6) 2 Reps @ 85%

B. Three Rounds for Time:
20 Pull-Ups
40 KB Swings (24/16kg)

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 12 min (8 sets):
1) SL KB Deadlift x 8 each
2) Pistol from Box x 8 each
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg