04/07/22 - WOD

4/7

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Goblet Squats (light)
3) Plank to Pike

A. In a 16 min Window:
Four Sets of:
Back Squat x 2 @ 90+%
*Includes Warm Up time

B. "Charley Horse"
For Time:
50/40 Cal Bike
(or 75/55 Cal Row)
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB Deadlift
2) Pistol from Box
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Mountain Climbers

B. "Partner Frenzy"
Every 4 min, for 6 Sets:
3 min on/1 min off
1) Bike or Row

2) AMRAP:
9 Deadlifts
6 Hang Cleans
3 Shoulder to OH
*DB or BB