09/21/21 - WOD

9/21

TUESDAY

HXBXplus

Warm Up
Three Sets:
Bear Crawl x 20 steps
SA KB Press x 10 (each)

A. Every :90 sec, for 5 sets:
Strict Press x 5
*2 sec pause at top

B. 12 min AMRAP:
6 Strict HSPU
9 Box Dips
12 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats
directly into...
One Round:
w/ empty BB...
Rom. DL x 5
GM's x 5
Front Squats x 5

A. In a 12 min Window:
3x12
BB Curls
Double DB Kick-Backs
Box Dips

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
10 V-Ups
20 Burpees
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner