09/15/21 - WOD

9/15

WEDNESDAY

HXBXplus

Warm Up
One Set:
20 Cal Bike
20 Medball Cleans
20 Cal Bike

A. Every 5 min, for 25 min:
400m Run
12 Pull-Ups
24 Push-Ups

B. Every :90 sec, for 12 min:
:60 on/:30 off
1) Rev. Snow Angels
2) Side Plank (left)
3) Bande Pull-Aparts
4) Side Plank (right)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
Pair of DB's needed for Thrusters, Members can have 2nd DB if needed for heavier snatches.