02/09/21 - WOD

2/9

TUESDAY

HXBXplus

Warm Up
3 min Bike
Followed by...
Tabata x 4
1) Plank to Pike
2) Scap Push-Ups

A. Three Sets:
DB Rev. Fly's x 10
DB Bent Over Row x 12
Banded Pull-Aparts x 16
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Heel Touches

B. 16 min AMRAP:
8 Devil's Press (50/35lbs)
12 DB Push Press
16 Cal Bike

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
6 DB DL's
5 DB Hang Cleans
6 DB Push Press