02/21/22 - WOD

2/21

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
directly into...
Tabata x 4
1) Banded GM's
2) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%

B. EMOM x 3
For Max Reps...
:30 sec on/:30 off
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devils Press (50/35lbs)
-2 min rest-
EMOM x 15
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devil's Press (50/35lbs)
*use the # of reps completed in the 3 min EMOM

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
10m Run