10/05/21 - WOD

10/5

TUESDAY

HXBXplus

Warm Up
Two Sets:
100m Run
Bear Crawl x 20 steps
OH KB Carry x 30 ft

A. Every 2 min, for 6 Sets:
Strict Press x 3
*establish a heavy set of 3 for the day

B. For Time:
50 Cal Row
40 SA DB Push Press*
30 Toes to Bar
20 Burpees
*for single arm PP, hold 2 DB's in front rack position, then perform 10 reps with one arem before switching- 10 left, 10 right, 10 left, 10 right.

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jumps