12/23/20 - WOD

12/23

WEDNESDAY

HXBXplus

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

A. EMOM x 9
:40 on/:20 off
1) DB Floor Press @ 41X1
2) Banded Push-Ups
3) Flutter Kicks
(accumulate as much working time as possible)

B. 20 min AMRAP:
200m Run
10 DB Step-Ups (50/35lbs)
20 Box Jump Overs

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Plank to Pike

A. Four Sets:
DB Floor Press x 8 @41X1
Banded Push-Ups x 10
Hollow Hold x :20 sec

B. "Point Break"
In a 20 min Window:
6 Burpee Box Jumps
12 Single DB Step-Ups
(hold DB any way)
24 Alt. DB Snatches
*200m Run at the top of every 4 min