06/23/21 - WOD

6/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) HR Push-Ups
2) Wall Slides
3) Air Squats

A. Three Sets:
DB Bench Press x 8
Banded Tricep Ext. x 20

B. 12 min AMRAP:
300m Row/SkiErg
20 SA DB Push Press
(10 each; 50/35lbs)
20 Box Step-Overs
(DB Goblet Hold; 24"/20")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
Seated DB Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O