08/20/21 - WOD

8/20

FRIDAY

HXBXplus

Warm Up
"Dirty 30"
30 Cal Bike
30 Air Squats
30 Push-Ups

Allow 6 min to warm up Font Squat

A. Five Sets of:
Front Squat x 1.1
*rest 4-5 sec between singles
(use at least 5% more than heaviest loads last week)

B. For Time:
30 DB Thrusters (50/35lbs)
30 Alt. Rev. Lunges
(Farmers Carry)
20 DB Thrusters
20 Alt. Rev. Lunges
10 DB Thrusters
10 Alt. Rev. Lunges

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 4 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run