12/09/21 - WOD

12/9

THURSDAY

HXBXplus

Warm Up
400m Row @ 50%
:30 sec rest-
300m Row @ 60%
-:30 sec rest-
200m Row @ 70%

A. Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single-Leg Jumps x 10

B. For Time:
5k Row

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double Russian KB Swings
3) Mountain Climbers
4) Burpees to Bar
5) Straight Legged Sit-Ups