1/21/21 - WOD

1/21

THURSDAY

HXBXplus

Warm Up
4 min AMRAP:
3 Cal Bike
6 Burpees
9 Air Squats

A. 4 x 8
SL DB DL
SL Get-Ups (on box)
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Scissor Kicks
3) Leg Pulses

B. For Time:
50/35 Cal Bike
25 DB Front Squats (50/35lbs)
25 Burpee Box Jumps
*25 min CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Cobra

A. EMOM x 9:
:40 on/:20 off
1) DB Squat + Curl
2) Straight Legged Sit-Ups
3) Banded Hammer Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Scissor Kicks
3) Leg Pulses

B. "Level Up"
In a 9 min Window:
100m Run
6 Alt. DB Snatches
*add one squat clean each round
-3 min rest-
In a 9 min Window:
5 DB Burpee Step-Ups
5 V-Ups
*add one rep to both movements each round