12/17/20 - WOD

12/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Plank Shoulder Taps
3) Air Squats

A. EMOM x 9
:35 on/:25 off
1) Pike Push-Ups
2) DB Shoulder Fly's
3) Plank Up Downs

B. For Time:
1000m Row (Buy-In)
directly into...
Four Rounds of:
10 Thrusters
20 Box Jumps
*20 min TIMECAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Cobra
3) Plank to Pike

A. Four Sets:
Pike Push-Ups x 8
DB Strict Press x 10
DB Shoulder Fly's x 12

B. "Point Break"
In a 20 min Window:
5 Man Makers
10 DB Step-Ups
20 Box Jumps
*15 V-Ups at the top of every 4 min