01/06/21 - WOD

1/6

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Plank on Hands
2) Burpees
3) Air Squats

A. 4x8
DB Floor Press @313X
Banded Push-Ups
*band wrapped around back and in both hands to create resistance when pushing up

B. 0:00-9:00
21-15-9
Cal Row
DB Clean & Jerks (50/35lbs)
at the 9:01 mark...
21-15-9
Burpees
Dball over Shoulder (heavy)
*recording 2 times. If they do not finish work in 9 min window they must immediately switch to next workout and record reps completed
*RETEST 09/30 & 11/11

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. Every :90 sec, for 9:
1) DB Rev. Lunges
(Farmers Hold)
2) Plank Rows
3) Strict Press
(until failure than switch to push press)

B. "Level Up"
In a 9 min Window:
150m Row
5 Devils Press
*add on rep to Devils Press
-3 min rest-
In a 9 min Window:
5 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts