06/08/21 - WOD

6/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 15
:30 on/:30 off
1) SA DB Bent Over Row (left)
2) SA DB Bent Over Row (right)
3) Nose to Wall Hand Stand Hold
4) BB Curls

B. For Time:
1000m Row
40 Russian KB Swings (32/24kg)
800m Run
40 Russian KB Swings
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 15 min Window:
Bench Press x 6
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
100m Run
5 Man-Makers
*add one rep each round
-3 min rest-
In a 9 min Window:
25 DU's or 50 SU's
6 DB Step-Ups
*add two reps each round