12/22/20 - WOD

12/22

TUESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Cobra
2) Push-Ups
3) Air Squats

A. Three Sets:
DB Rev. Flys x 12
Banded Pull-Aparts x 24
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Toe Touches
3) Leg Pulses

B. 16 min AMRAP:
300m Row
5 Man Makers
15 Push Press
25 DU's or 25 SU's

HXBX

Warm Up

A. EMOM x 9
:40 on/:20 off
1) SA Bent Over Row
(:20 each arm)
2) Banded Pull-Aparts
3) Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Toe Touches
3) Plank Walks (Up Downs)

B. "Level Up"
In a 9 min Window:
100m Row
5 KB Swing+Squats
*add one devils press each round
-3 min rest-
In a 9 min Window:
50 Single Unders
5 Devils Press