08/10/21 - WOD

8/10

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
*nasal breathing only
Group 2)
3 min AMRAP:
2 Wall Climbs
4 Air Squats
6 Burpees to Bar

A. Every 4 min, for 32 min:
400m Run
8 Shoulder to OH
*BB should be taken from ground. Note the load and reps completed for each set, then total up the load succesfully lifted over the course of 8 sets.

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Four Rounds:
:30 on/:15 off
Medball Toss


B. "Level Up"
9 min AMRAP:
200m Run
20 Wall Balls
*add 5 wall balls each round
-3 min rest-
8 min AMRAP
20 Cal Row
20 Alt. DB Snatches
*add 2 snatches each round
directly into...
"Pipeline"
In a 5 min Window:
Max Meters SkiErg
*Split class into 2 teams depending on class size