12/30/21 - WOD

12/30

THURSDAY

HXBXplus

Warm Up
3 min Bike or Row

A. Three Sets:
5 Jumping Pull-Ups
10 Plank to Pikes
100m Run

B. Four Rounds for Time:
500m Row
400m Run
20/15 Cal Bike
10 DB Box Step-Overs (50/35lbs)

C. CORE
*If time allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 SA DB Hang C &J
(10 each arm)
*add one rep to both mvnts each round