08/04/21 - WOD

8/4

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Air Squats
3) Plank to Pike

A. Seven Sets of:
Front Squat x 2
*build to find a heavy double

B. For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 Sets of:
Pull-Ups x 8
DB/BB Bent Over Row x 10
DB/BB Shrugs x Max Reps

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total