08/24/21 - WOD

8/24

TUESDAY

HXBXplus

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

Allow 4-5 min to warm up BP

A. Bench Press
1) 4 Reps @ 65%
2) 3 Reps @ 75%
3) 2 Reps @ 85%
4) 1 Rep @ 90-95%
5) Max Reps @ 75%

B. EMOM x 16
1) 40 DU's or 80 SU's
2) 20 Push-Ups
3) 15/10 Cal Bike
4) 5 Wall Walks
*scale reps as needed to ensure you have at least 15 sec of rest each min

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank
3) Butt Kickers
4) Mountain Climbers

A. EMOM x 6
:35 on/:25 off
1) DB Seasaw Row
2) Rev. Grip Bent Over Row
directly into...
EMOM x 3
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
6 Devil Press
9 DB Hang Power Cleans
12 DB Push Press
15 Cals (MC)
*Most time spent in YZ

C. "Pipeline"
*IF TIME ALLOWS"