04/21/22 - WOD

4/21

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Suitcase KB DL x 8 (each)
KB Rom. DL x 8
Deadbug x 10

A. In a 15 min Window:
(includes warm up time)
Three Sets of:
5 Deadlifts w/ eccentric pause
+
5 Deadlifts
@ 55-65% of 1-RM
*Eccentric DL= pause 2 full sec just below knee as you lower the bar. Reset on the ground between each rep.

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 Single DB Box Step-Overs

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
Strict Press
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 2 Straight Legged Sit-Ups each round