10/12/21 - WOD

10/12

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Bike @ 70%
2) Box Jumps
3) Wall Climbs
4) Scap Pull-Ups

A. Every 5 min, for 6 sets:
*3 sets of each

1) 1000m Row

2) Four Rounds for Time:
3 Wall Walks
12 Jumping Lunges

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round