02/04/22 - WOD

2/4

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Double KB OH Hold
3) Burpees to Bar

*Allow 5-6 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Shoulder Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. For Time:
10-9-8-7...1
Bench Press (3/4 Bodyweight)
Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. 3 x 10:
Deadlifts
DB Rom. Deadlifts
B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)