09/20/21 - WOD

9/20

MONDAY

HXBXplus

Warm Up
400m
Followed by...
One Round:
Static Hold x :30 sec
Wall Slides x :30 sec
HS Hold x :30 sec

A. Two Rounds:
(ramp up intensity throughout)
5 Cal Bike
5 Burpee Broad Jumps
10 Heavy KB Swings

B. Five Sets of:
Against a 4 min clock...
400m Run
8 Pull-Ups
Max DB Box Step-Overs
(50/35lbs-24"20")
-rest 2 min between each-
*Record one total score of max reps of DB Step-Overs

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 3-RM
Back Squat

B. "Tag"
18 min AMRAP:
8 burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run