02/16/21 - WOD

2/16

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
5 Cal Row
5 SA KB DL
5 SA KB PP

A. 10-9-8...1
KB Bent Over Row
*5 Banded Pull-Aparts between each
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Superman Hold

B. 16 min AMRAP:
16 Cal Row
20 KB Swings
24 SA KB Hang C & J's

HXBX

Warm Up
4 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Jumping Knee Tucks

A. Three Sets:
DB Rev. Fly's x 10
Banded Pull-Aparts x 12
(2 sec pause at top)
directly into...
EMOM x 6
:35 on/:25 off
1) SL SU (left)
2) SL SU (right)
3) SL SU

B. "Level Up"
Every 3 min, for 24 min:
2:30 on/:30 off

1) Row

2) AMRAP:
6 V-Ups
8 SA KB Press
10 KB Swings
12 SA KB BOR
(6 each)