12/18/20 - WOD

12/18

FRIDAY

HXBXplus

Warm Up
Bike x 3 min
Followed by...
3 min AMRAP:
2 Inchworms
4 Plank to Pikes
8 Air Squats

A. 5 x 12
DB Curls
DB Floor Skull Crushers
Banded Hammer Curls

B. 16 min AMRAP:
8 Devil's Press (50/35lbs)
16 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Butt Kickers
3) High Knees

A. EMOM x 9
:40 on/:20 off
1) Alt. DB Bicep Curls
2) Close Grip Push-Ups
3) Close Grip DB Floor Press

B. "Tag"
In a 24 min Window:
You Go, I Go Fashion...
8 Banded Pull-Aparts
8 Push-Ups
8 DB Hang Clean & Jerks
100m Run