12/28/21 - WOD

12/28

TUESDAY

HXBXplus

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pike
4) HR Push-Ups
5) KB Halos

A. Four Sets of:
Tempo Bench Press x 5
@41X1
Box Dips x 10-12

B. Five Rounds for Time:
40 DU's or 80 SU's
10 DB Hang Cleans (50/35lbs)
10 DB Push Presses (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's