12/08/21 - WOD

12/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Rev. Snow Angels
3) DB Rom. DL (light)

*Allow 8 min to warm up DL

A. Every :90 sec, for 6 Sets:
Deadlift x 3 @ 80-83%

B. 15 min AMRAP:
20 KB Sumo DL (32/24kg)
15 Box Jumps (24"/20")
10 Chest-to-Bar's

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP