12/14/21 - WOD

12/14

TUESDAY

HXBXplus

Warm Up
200m Run

A. Four Sets of:
KB Windmill x 6 (each arm)
KB SA OH Rev. Lunges x 6 (each)

B. EMOM x 30
1) 100m Run
2) 20 Jumping Lunges
3) 18 SA KB Push Press (10 each)
4) 18 Goblet Squats
5) 40 DU's or 75 SU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press