06/27/22 - WOD

6/27

MONDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) DB Row (left)
2) DB Row (right)
3) Banded GM's

* Allow 5 min to Warm Up/Set Up Part A

A. For Time:
50/40 Cal Row
40 Deadlifts (155/105lbs)
50/40 Cal Row

B. Three Sets of:
Barbell Hip Thrusts x 8
after 8th rep immediately into...
Hip Thrust Iso-Hold x 15-30 sec
*hold top position, creating maximal contraction of glutes and hamstrings

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a 5-RM
Back Squat

B. "Tag"
In an 18 min Window:
8 burpees to Bar
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run