01/12/21 - WOD

1/12

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Knee Tucks

A. EMOM x 12
:40 on/:20 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL Sit-Ups
4) Plank

B. 16 min AMRAP:
6 Devil Presses (50/35lbs)
12 DB Step Ups (24"/20")
18 Box Jumps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Air Squats

A. EMOM x 9
:40 on/:20 off
1) Banded Pull-Aparts
2) DB Rev. Fly's
3) SA Bent Over Row
(:20 sec each)
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Heel Touches
3) Hollow Hold

B. "Point Break"
In a 16 min Window:
6 DB Plank Up Downs
8 DB Step Ups
10 Box Jump Overs
*200m Run every 4 min