01/14/21 - WOD

1/14

THURSDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Shoulder Taps

A. Four Sets:
KB Strict Press x 6
+
KB Push Press x 12

B. In a 20 min Window:
1500m Row (Buy-In)
directly into...
AMRAP of:
6 Burpees
12 SA KB Hang Clean & Jerks
(24/16kg)
18 KB Swings

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Two Sets:
SA KB Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) SL Sit-Ups
2) Flutter Kicks
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Dball Squats
*add one rep to each
-3 min rest-
In a 9 min Window:
5 SA KB Hang Clean & Jerks
(each arm)
5 KB Swings
*add one rep each