09/14/21 - WOD

9/14

TUESDAY

HXBXplus

Warm Up
KB Swings x 15
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*Nasal breathing only

A. Five Sets:
Push Press x 5-6 reps
*2 sec pause with load OH

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Alt. DB Snatches (50/35lbs)
40 SA DB OH Lunges (50/35lbs)
[switch arms 20 lunges in]

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
400m Run/500m Row/25 Cal Bike
25 Wall Balls
*choose to run, bike, or row, but must stay on the same piece the entire workout.
MOST TIME IN YELLOW ZONE.