06/09/21 - WOD

6/9

WEDNESDAY

HXBXplus

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Shoulder Taps

A. Four Sets:
Bench Press x 8
Box L-Sit Kick Throughs x 10
DB Floor Skull Crushers x 12

B. Two Rounds for Time:
50 Cal Row or 40 Cal Bike
20 Toes to Bar
40 Walking Lunges w/ Farmers Carry (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Shrugs

B. "Partner Frenzy"
Every 5 min, for 20 min:
4 min on/1 min off
1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs