02/05/21 - WOD

2/5

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. Three Sets:
DB Strict Press x 8
DB Strict Press x 10
DB Shoulder Fly's x 12

B. Four Rounds for Time:
12/9 Cal Row
12 Lat. Burpees Over Row
12 DB Thrusters (50/35lbs)

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank to Pike
3) Butt Kickers
4) Plank Shoulder Taps

A. Three Sets:
DB Strict Press x 8
DB Push Press x 10
DB Shrugs x 12
(2 sec pause at top of shrug)


B. "Level Up"
In a 9 min Window:
Max Cal Row
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Burpees over DB's
*add one rep to each mvnt"