06/17/22 - WOD

6/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Single DB Rom. DL x 10
SA DB Hang Power Clean x 5
(each arm)
SA Push Press x 5
(each arm)

A. "20.1"
Ten Rounds For Time:
8 Ground to OH (95/65lbs)
10 Bar-Facing Burpees
*15 min TIME CAP

B. Three Sets of:
Barbell Hip Thrust x 8
Hollow Hold x :30 sec

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of (Buy-In):
15 DB Push Press
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals