12/21/21 - WOD

12/21

TUESDAY

HXBXplus

Warm Up
Two Sets of:
:60 on/:20 off
1) Row
2) Glute Bridges
3) Row
4) Banded GM's

*Allow 5 min to Warm Up DL

A. Every 2 min, for 4 Sets:
Banded Deadlifts x 10
@ 50% of 1-RM

B. Against a 2 min clock...
250m Row
Max Reps of HSPU's
-rest :60 sec-
Against a 2 min clock...
25/18 Cal Bike
Max Burpee Box Jump-Overs
-rest :60 sec-
*Repeat for a total of 3 complete sets (3 each), total of 18 min. One total score of max reps.

HXBX

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

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round