01/28/21 - WOD

1/28

FRIDAY

HXBXplus

Warm Up
400m Row
20 Sumo KB DL's

*Allow 6 min to Warm Up for Part A

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
Barbell Hip Thrusts x 8
immediately into...
Three Sets of:
BB Hip Thrust Iso-Hold x 15-30 sec

HXBX

Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ