08/16/21 - WOD

8/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded Hip Thrusts
2) KB Swings (light)

A. Four Sets of:
Barbell Hip Thrusts x 8
*on the 8th rep hold as long as you possibly can creating maximal contaction of the glutes & hamstrings

B. For Time:
100 DU's or 200 SU's
75 Single KB DL (32/24kg)
50 DB Rev. Lunges (50/35lbs)
[Farmers Hold]
25 DB Box Step-Overs (50/35lbs)

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In an 8 min Window:
3 x 12
Rev. Lunges
Rom. Deadlifts

B. "Tag"
In a 30 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower