06/07/21 - WOD

6/7

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Every :90 sec, for 6 Rounds:
1) Couch Stretch
-:30 each leg-
2) Banded GM's
3) Banded Lat. Walk

A. In a 20 min Window:
Establish 1RM Back Squat

B. "AB-3"
For Max Calories
3 min Bike

C. *IF TIME ALLOWS
Pipeline"
In a 5 min Window:
Max Meters on SkiErg
*two teams

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In an 8 min Window:
3 x 12
Rev. Lunges
Rom. Deadlifts

B. "Tag"
In a 30 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower