04/29/22 - WOD

4/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB SA OH Carry x 50 ft (each)

* Allow 6 min to Warm Up Part A

A. Three Sets of:
3 Deadlifts w/ eccentric pause
+
3 Deadlifts @ 65-75% 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. Every 5 min, for 4 Sets:
24/18 Cal Bike
6 Devil's Press (50/35lbs)
12 DB Walking Lunges (50/35lbs)
[Farmers Hold]

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:
DB Rom. Deadlifts
BB Hip Thrusts

B. "King of the Hill"
In a 20 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)