12/20/20 - WOD

12/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra

A. 4x12:
KB Floor Press
KB Upright Chest Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL Sit-Ups

B. Two Rounds for Time:
400m Run
40 Push-Ups
500m Row
40 KB Swings

HXBX

Warm Up
5 min AMRAP:
100m Run
5 HR Push-Ups
10 Plank Shoulder Taps

A. 4x10
Banded Push-Ups
SA KB Floor Press
(10 each)

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*increase one rep each round
-3 min rest-
In a 9 min Window:
5 Cal Row
5 Push-Ups
*increase one rep to both mvnts each round