04/13/22 - WOD

4/13

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
w/ one heavy KB...
Suitcase DL x 5 (each)
Suitcase Carry x 50ft
Sumo Deadlift x 20

*Allow 5 min to Warm Up DL

A. "Strict Diane"
21-15-9
225/155lbs Deadlift
Strict HSPU's

B. Three Sets of:
Barbell Hip Thrusts x 8
Banded Pull-Aparts x 30

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
100m Run
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Burpees to Bar