04/01/22 - WOD

4/1

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworms
2) Jumping Lunges
3) DB Bent Over Row (light)

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
6) 6 @ 80-85%
7) 8 @ 70-75%

B. 8 min AMRAP:
1 Thruster (115/75lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
etc.
*continue adding 1 thrusters and 2 pull-ups each round

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round