09/07/21 - WOD

9/7

TUESDAY

HXBXplus

Warm Up
Three Sets:
10 Cal Bike
10 DB Thrusters (light)
Bear Crawl x 25ft

*Allow 6-8 min to warm up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 Reps @ 80%
3) 1 @ 90%
4) 3 @ 80-85%
5) 6 @ 75-80%
6) 9 @ 70-75%

B. 9 min AMRAP:
3 Thrusters (135/95lbs)
6 Lat. Burpees over Bar
9 Chest-to-Bar Pull-Ups

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Superman Hold
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone