09/01/21 - WOD

9/1

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Medball Squat Cleans
2) Static Hang
3) Inchworms
4) Broad Jumps

A. Every :90 sec, for 30 min:
(5 Sets)
1) 18/15 Cal Row
2) 5 Burpee Box Jumps
+
6 Strict Pull-Ups
3) 20 Wall Balls (20/14lbs)
4) 5 Burpee Box Jumps
+
10 KB Alt. Rev. Lunges (24/16kg)
[farmers carry]

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