12/29/20 - WOD

12/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. Five Sets:
DB Bent Over Row x 8
DB Rev. Fly's x 12
Flutter Kicks x :20 sec

B. 15 min AMRAP:
200m Run
6 Devil's Press
12 DB Step-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. In a 12 min Window:
10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Heel Touches

B. "Point Break"
In a 18 min Window:
6 Burpee Box Jumps
8 DB Step-Ups
10 DB Man Makers
*:40 sec plank at the top of every 4 min