1/29/21 - WOD

1/29

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) HR Push-Ups

A. 3 x 12
DB Curls
DB Skull Crushers
Dips

B. 20 min AMRAP:
500m Row
12 Dball Over Shoulder
(heavy)
24 Box Jumps

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP Style:
5 Burpees
10 Plank to Pike
20 Arm Circles

A. 3 x 12
DB Curls
Dips (on box)
Push-Ups (on table)

B. "Level Up"
In a 9 min Window:
250m Row
10 DB Step-Ups
*add 2 step-ups each round.
-rest 3 min-
In a 9 min Window:
5 Dballs Over Shoulder
5 Lat. Burpees over Dball
*add one rep each round to both mvnts