12/15/21 - WOD

12/15

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps

*Allow 4-5 min to Set Up for Part A

A. Every 2 min, for 3 Sets:
1) 4-8 Muscle-Ups
or
12-16 Ring Rows
2) 50ft Handstand Walk
or
:45 sec Handstand Hold
3) Box Kick Throughs x :60 sec
(into L-sit position)

B. Two Rounds for Time:
20/16 Cal Bike or 25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like