01/15/21 - WOD

1/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)

B. 20 min AMRAP:
200m Run
5 DB Hang Squat Cleans (35/20lbs)
10 DB Thrusters
24 DU's or 48 SU's

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)


B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
Row
Partner 2 completes...
4 DB Hang Squat Cleans
6 DB Bent Over Row
25 Single Unders