12/22/21 - WOD

12/22

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Bear Crawl
2) Static Hang
3) Frog Jumps

A. For Time:
80 DU's or 160 SU's
40 Russian KB Swings (32/24kg)
20 Box Dips
10 Bar Muscle-Ups
800m Run
10 Bar Muscle-Ups
20 Box Dips
40 Russian KB Swings
80 DU's or 160 SU's

B. EMOM x 12
:35 on/:25 off
1) Side Plank (left)
2) Side Plank (right)
3) Rev. Snow Angels
4) Hollow Hold/Rocks

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
Banded Barbell Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Burpees
8 Dball Over Shoulder
10 Dball Power Cleans
(alt. shoulder)