7/20/21 - WOD

7/20

TUESDAY

HXBXplus

Warm Up
Nine Rounds:
:20 on/:15 off
1) Burpees
2) Plank to Pike
3) Medball Pec Activation

Allow 4-5 min to Warm Up Bench Press

A. In a 12 min Window:
Five Sets of...
Bench Press x 7 @70-75%

B. Four Rounds for Time:
20/15 Cal Bike or 25/20 Cal Row
12 Toes to Bar
12 Box Dips
12 Push-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Cobra
3) KB Swings (light)

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 V-Ups between each set

B. "Level Up"
In a 9 min Window:
100m Run
5 Dball Box Jump Overs
*add one rep to dball box jump overs each round
-3 min rest-
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to both each round